Saturday Ingrid, Sarah, Erin W., Crystal, Joe and I (plus friends from CrossFit Maryland Heights) competed in the USAPL Rivers Edge Powerlifting Championships. Tomorrow I will post about that experience.
This weeks is 5/3/1 of our Wendler Cycle. The numbers taken from your max effort sets will be used to estimate your new 1RM. We’ll use your new numbers to work from during our next cycle. Please take these max rep attempts with the intention of becoming strong. You should be getting at least 5 reps or more. Plan to do work!
Strength/Skill
EMOM x 10
Snatch 2 reps
Increase weight with each set with perfect reps
Work on perfect postitioning. Beginners start from hang position
Mayra’s WOD
21 Overhead Squats (115/75 lbs)
50Â Bar Hops
15 Thrusters (115/75 lbs)
50Â Bar Hops
9 Ground to Overhead (115/75 lbs)
50Â Bar Hops
9 minute time cap.
Scale so that the WOD is done under 9 minutes
Scale up to 135/95 to challenge yourself! (but still get it done under 9 minutes!)