CrossFit: Simple Terms

Enter your 1 Rep Max below to calculate your 4 week cycle

	Set 1	Set 2	Set 3
Week 1	5 x 65%	5 x 75%	5+ x 85%
Week 2	3 x 70%	3 x 80%	3+ x 90%
Week 3	5 x 75%	3 x 85%	1+ x 95%
Week 4 (deload)	5 x 40%	5 x 50%	5 x 60%

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WOD – 8.17.2012

5/3/1 Squat – Week 4 (Deload)
5 reps, 40% 1RM
5 reps, 50% 1RM
5 reps, 60% 1RM

400 meter run

10-9-8-7-6-5-4-3-2-1
Goblet Squat*
*75 m Waiter Walk following each set of Goblet Squats. Switch arms each trip.

400 m run