Squats superset pull-ups (strict) 5×5 or Rows 5×10
40×5, 50×5, 60×3, 65×5, 75×5, 85×5+
9 Bar Facing Burpees
3 Deadlifts 70% of 1 rep max
Our next strength Cycle consists of the traditional Wendler with superset of gymnastic Strength building. All percentages are based off 90% off your 1RM. Get your calculators out! Ninjas feel free to add reps to pull ups or make them weighted. Today’s Wod is a sprint style AMRAP. Your goal is to get 4+ Rounds. Scale the HSPU with 3 Wall walks or Kick ups, or off an elevated mat, or off a box.
Interested in learning more about PRIMUS CrossFit, Orlando's premier CrossFit affiliate gym? Contact Us to find out more.Tags: CrossFit, Strength, WOD