WOD – 20/2/15


Hilltop CrossFit – WOD

For Wendler 5-3-1 all percentages are based on 90% of your current 1RM

Week 3 Week 4
Set 1 75% x 5 40% x 5
Set 2 85% x 3 50% x 5
Set 3 95% x 1+ 60% x 5

When you see 5+, 3+ or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Metcon (AMRAP – Reps)

CrossFit Open Workout 13.4

AMRAP in 7mins

3 Clean & Jerk (60/40)

3 T2B

6 Clean & Jerk

6 T2B

9 Clean & Jerk

9 T2B

12 …

12 …

Etc…
* 15-20mins C&J and T2B skill prior

* An all out “Open pace” effort for this.