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Crossfit WOD

Tuesday 13/4/21 - Dash Hard..

12th April 2021

This week we kick off our Wendler cycle.  Hopefully you got to Wednesday's CrossFit Total session last week and you have some numbers to work with over the next couple of months.  If you missed doing the Total last week you will have to do a little bit of guess work.  The key with Wendler is to make sure you use 90% of your 1 rep max or an estimate of your max as a 'training total'.  This will seem quite easy to begin with and you will want to sneak your percentages up but this is done deliberately to ensure we keep progressing through the program.  In Week 1 of the program we will be using very conservative percentages but trust in the process and know that every week will bring a little more intensity and the third set is our money set and you will definitely get bang for buck there!  Have fun getting strong as f*%$!!!



Back squat 

5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%

* Use 90% of your 1 rep max to work out your training loads.


For time:

30 Wall balls
15 / 12 Calorie ski erg
30 Wall balls
15 / 12 Calorie bike erg
30 Wall balls
* 7 min time cap


5 rounds of:

10 Hand release push-ups
20 DB step ups (1 DB)
30 Sit-ups
40 Squats
* Must complete 3 mins Assault Bike before or after each round

At 30 mins -
3 sets of:
30 Bicycles
20 Ass ups
10 Plank walk ups

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