Wendler Squat Cycle Week 3
5 x 75%
3 x 85%
AMRAP x 95%
Remember the goal isn’t to get a one rep max but to do at least one rep at 95% and even better 2 or 3!
If you ever get a chance to read 5-3-1 by Jim Wendler, Mr. Wendler differentiates between a working max and a competition max. For example, if your lifetime competition max in the squat is 300 pounds your gym max would be 90% of that or 270 pounds and 95% of that would be 255. Of course things are a bit different for CrossFit people vs. competitive powerlifters as a powerlifter might not be able to do more than 2 or 3 at 90% while a CrossFit person especially a female one, sorry guys, might be able to do 5 or even 6 at 90% because of how the body adapts to imposed demands. More simply put you should be working off of numbers that you KNOW you can do not numbers you think you can do under perfect conditions with all the planets lined up.
CrossFit Games Open 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
40 wall-ball shots, 20/14 lb. to 10/9 foot target
30 cleans, 135/95 lb.
Back Squats 4 x 8 @ 50-60%*
*These are light to flush out the muscles after a super heavy strength session.