8-9-2013 WOD


***Reminder – Bring Your Wife, Husband, Boyfriend, Girlfriend, Fiance to CFM for the Month of August for FREE!
We will be doing the Wendler 5,3,1 program throughout the next 4 weeks on Squat, Press, Deadlift – Pure Strength! Remember with this program we are going to use 90% of our 1RM’s as our 1 Rep Max. So for example if you squatted 200lbs. all of your percentages will be based off of 90% of 200, 180lbs. We will test again at the end of the cycle.

Main – CrossFit

Deadlift (2X5 Warm Up – then – 75%X5, 80%X5, 85%X5)

Metcon (Time)

Ascending Ladder 2, 4, 6, 8, 10…
Power Snatch 95/65
Ascending Ladder 1, 2, 3, 4, 5…
Handstand Push Ups

Deadlift like Danielle!