Monday, September 9th WOD Outline

1 Rep Max Testing Weeks

Over the next 2-3 weeks we will be testing our 1 Rep Max to use in our future strength cycles. If you are unable to make it to the classes where we test these 1 RMs I strongly recommend you take time to test these on your own. Below are some bullets to help guide when you test in the Box on your own.

• Use 15 mins to find your 1 RM

• You can complete 1 weighted warm-up set but all sets building up to 1 RM are part of the 15-min clock.

• Use large jumps on your first 2-3 sets to get up to a challenging weight before you make smaller weight jumps.

• Warm-up rep sets: 8-5-4-3-1-1-1...

• When getting close to your max, make your attempt sets no more than 3 attempts.

This Week's Strength Schedule

• Tues: Deadlift 1 RM

• Wed: 9/11 memorial endurance WOD

• Thurs: Snatch 1 RM

• Fri: High Intensity Interval WOD

Max Out Face!!

Strength

Back Squat 1 RM

- Use 15 mins to find 1 RM

WOD

"11.1/14.1"

AMRAP 10 minutes

30 Double-unders

15 Power snatches (75/55)