You are here: Home | Blog
May 1, 2012

Strength WOD:
“Wendler Back Squat and Push Press – Week 2″
3 x 3 back squat
3 x 3 push press
(See below for explanation. Determine your weight prior to start of class.)


Fitness WOD:
Complete as many rounds as possible in 7 minutes of
7 x wall balls (20/10lb) (10′ target)
7 x burpees

Compare results to your first day of class.

Jeff representing CFA at the South Central CrossFit Regionals in San Antonio this past weekend.

2012 CrossFit Games South Central Regional – Click to read Jeff’s personal experience at the CF Regionals and what his family and the CFA community means to him.

The squat and push press scheme today is the 2nd of 4 weeks of a strength cycle known as the “Wendler” cycle. Each Tuesday, we will lift at specified reps, sets and weight. We will retest our max at the end of the cycle. Today’s weights will be determined as follows:

Take 90% of your one rep max (ie 200 x .90 = 180lbs). If you don’t have a max, find your max instead of doing 3 sets.

1st set: 65% of the 90% max (i.e. .80 x 180 = 145lbs)
2nd set: 75% of the 90%max (i.e. .85 x 180 = 155 lbs)
3rd set: 85% of the 90% max (i.e. .90 x 180 = 160lbs)

The weight will seem light. The key to this program is manageable weight with an emphasis on form (BELOW PARALLEL on squats and full lock out with a neutral spine on the press – do not over arch your back). Do not be He-Man/Women and increase your weight or reps – the program will not work if you do this. On the 3rd set, do as many reps as possible keeping good form. Do not go to failure on the last set – this means go until you feel you can’t get another without losing form.

Posted on by

Leave a Reply

Your email address will not be published. Required fields are marked *




Recent Posts




Most Read Articles

Friends of

Contact us

CrossFit 28
3201 Skyline Dr. Pineville
LA 71360