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- WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown! $99/month or FREE to existing members! CLICK HERE to learn more
SWOD: Week 5 Deadlift* (18 min)
*If you don’t have a 1RM, find one, unless you are new (3×5 @moderate instead)
Wendler Program Notes:
- Determine your “base number”. Base number= 90% of your 1RM + 10lbs.
- “+” denotes do that number of reps and then as many as you can until failure
Set 1: 5 reps at 65% of base number
Set 2: 5 reps at 75% of base number
Set 3: 5+ reps at 85% of base number
WOD
EMOM 5 min
8 High Hang Muscle Snatches (45/35 bar)*
*Knees must be locked out through entire movement
Rest 3 min
EMOM 9 min
3 Snatches (135/95)
6 Lateral Burpees over the bar