Back Squat Max The process for finding your max is a lot like the 6 sets of Wendler, but go to one rep at about 90%.
Here is the recommended format:
* 5 reps @ 40%
* 5 reps @ 50%
* 5 Reps @ 60%
* 3 Reps @ 75%
* 1 Rep @85%
* Repeat adding 5% until you set a PR!
Metcon: AMRAP 10:00
* 1 Muscle Up (sub = 5 Pull Ups)
* 5 Burpees
* 30 Double Unders (100 S.u.)
Assistance Work: N/A
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Nov 8th - Gobbler Gauntlet @ Eugene Crossfit
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
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