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WOD for Saturday 060510 – Click Here For Today’s Schedule
Determine 1 Rep Max
Warmup: Perform 5 reps @ 40%, 50%, and 60% 1RM
Work Sets: Perform 1 Rep @ 75%, 85%, 95%, then 2-3 attempts at a new 1RM
10-9-8-7-6-5-4-3-2-1 Power Clean (40% 1RM)
1-2-3-4-5-6-7-8-9-10 Pistols (each leg)
Post Press Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Push Press. Use common sense and good judgement. When in doubt, live to lift again another day. New 1RM’s may only be recorded if the lift is done with full ROM, ie you must be fully locked out overhead with elbows and shoulders in full extension.
For the Metcon, use a Power Clean load of 40% of your Clean 1RM. Reps for the Pistols should be performed on each leg every round.
OPEN GYM today from 11-12pm! Make up a missed WOD from the week or work on your lifts!