Wendler Week 4

Wendler Week 4
*If your 1 rm is 150# or over add 10# to your training max. If your 1 rm is under 150# add 5# to your training max.
Weightlifting
Squat Clean (85% of training max x 3 or MORE!!!)
Training max = 90% of 1 rm + 5#/10#*
40% x 3
50% x 3
60% x 3
65% x 3
75% x 3
85% x 3 or MORE!!!
Clean Pulls
100% x 1
100% x 1
100% x 1
Front Squat (3 sets x 10 reps 135#/95#)
Leg Levers (5 sets x 15 reps)

Team Sunday

Congratulations Jason Shron for finishing 7th at CROSSFIT 508 Master Comp!!!  Also good luck to everyone doing The Josh Billings Runaground Sunday!!  Stay dry and stay hydrated!

 

Team Sunday
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Teams of two partition reps as needed but run together.

Forging Elite Fitness in the Berkshires