November 3, 2014 by CrossFit Lakewood Test Week Schedule Monday: Squat and Bench Press Tuesday: Clean & Jerk and Snatch Wednesday: Dead Lift and Shoulder Press Thursday: Make-up day If you are on a limited day membership (2x/week or 3x/week) you may come all days this week (Unlimited). Our 5 Week strength cycle will focus on the Big 4 power lifting movements; Back Squat, Bench Press, Dead Lift and Shoulder Press. We will be following the 531 program for these movements.

Broad Fitness – is based on the programming of CrossFit. The CrossFit Program was developed to enhance an individual's competency at all physical. Push Press 15, 12, 9. Squat 15, 12, 9. Deadlift 18, 15, 12. Push Press 18, 15, 12. Ps2 Bios Package Torrent Ita. Squat 18, 15, 12. Deadlift x 12, Run 400m. Crossfit Fat Burner Supplement How to Lose Weight Fast Weight Loss Bellevue Washington 80 20 Weight Loss Program Review Weight Loss Clinic Traverse City Mi.

The goal is simple, improve you repetition max for a given weight. So when you see a 5+ at 85% your goal is to surpass the 5 reps and go to failure (obviously without getting pinned under the bar or pulling a load with bad form).

For upper body lifts the standard will be 8 reps, for lower body it will be 10. If you match the “plus” set (i.e. The week calls for 3+ and you hit 3 reps) then you went to heavy in your projection.

Reduce your weight for next week. The 5th week of the cycle will be a testing week. Where you will have a chance to hit a 1RM on each of the Big 4 lifts (we will also be integrating the Clean and Jerk, Snatch, Power Snatch, and Power Clean into the cycle as well).

Notes: I have attached two different ways to calculate your percentages. One is a spread sheet that will tell show your exact numbers. You can even plug in a last know rep max to get an estimated working max (you can use the 3RM’s we have done over the past couple of weeks). The second way to calculate will be a simple chart with weight and percentages. Click here:,, The CFLW-4 Week Cycle is an excel spread sheet (Mac), if you are having trouble uploading it let me know. I have also attached the tentative schedule of lifts for the next month.

At first I was a little hesitant to do this (especially for those of you that have the tendency to cherry pick based on your weaknesses), but I figured the cost of doing this will outweigh the benefits for the people that will take this cycle seriously. Click here: With that said, don’t freak out if you miss a day! There will not be any make up opportunities during regular classes.

I will let lifts be made up during open gym, 7am-9am T/TH and 7am-8am M/W/F. You may also make up a lift on Saturday during open gym at 10:45am. Please be respectful of this request. Eset License Generator. I can not have 200 people going in 20 different directions every day.

If you are on a limited day membership and would like to upgrade for the month, shoot me an email and I’ll make it happen (). Give it HELL! -Coach Orion.

Latest News • December 11, 2017 ***Please read through this entire post to hopefully have all your questions answered. If you still have questions please email Coach Chrissy at: chrissy@crossfitlakewood.com. But, seriously, read this post first. QUICK • December 4, 2017 Our Nutrition Coaching Program at CrossFit Lakewood, is truly one of a kind. Our Nutrition Coaching program is designed to provide individuals with an easy, science-based approach to nutrition and • October 17, 2017 Workouts: Workout #1 Establish a 1RM Snatch* 15min time limit *This can be a Power Snatch or Squat Snatch Score will be combined weight lifted for the team Notes: All.