Wendler Cycle 2/3 Week 5


CrossFit Newtown – CrossFit

Special Announcements:
Monday Classes: 6:00 am, 9:30 am, 11:00 am and 4:30 pm only (G-Lete programming will occur from 10:30-11 sharp)
4th of July: Gym will open at 8:00 am for those that want to get in Wendler Bench and normal metcon (open gym type set-up). We will also be having a 9:30 am Hero WOD.
Wednesday:Normal Classes + 8:30 AM 5K run through Newtown + G-Lete programming from 10:30-11 sharp
Friday: Normal Classes + G-Lete Partner Programming from 10:30-11 sharp.
Sunday, 7/9/17: Competitor Training with Coach Mike from 9:30-10:30 am.

Back Squat (35×5 45×5 55×5 65×5 75×5 85×5+)

We are adding 10 pounds to your training max. For example, if you were using 133 for your training max, it is now 143 for the next 4 weeks unitl we tell you to add weight again. We are suggesting that you not add the 10lbs if you did not at least double your 5+ (10) 3+ (6) or 1+ (2) on the past cycle.

Metcon (Time)

Accessory Work:

40 Front Rack Lunges 95/63 – Comp: 115/83

20 Strict Toes To Bar

40 Squat Jumps

20 Strict Toes To Bar

40 Front Squats 95/63

20 Strict Toes to Bar

40 Front Rack Lunges
When looking at this WOD and thinking abou if you should scale, please consider the following: Although you can perform the suggested weight/movements, can you perform the volume of them. Please scale smart.

Optional Running WOD

10×40 yd emom

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