Time to start the Strength Cycle!
You may use the following spreadsheet if you like.
How To:
1. Click Link: https://docs.google.com/spreadsheets/d/1OzzbOe9RDPqEHZxnsdxX4JctTXXd9J-TquIjcc0DhKM/edit?usp=sharing
2. Click File -> Make a Copy
3. Add your Max Lifts Under the word “Max”
4. Your numbers will calculate for you in the spreadsheet
Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Good Mornings / 10 Empty Bar Back Squats
1 . Back Squat:
1 Set of 3 Reps @ 82.5% of your max
1 Set of 5 Reps @ 72.5% of your max
2 . 5 Rounds For Time:
5 Clean and Jerks
10 Handstand Push ups
200 Meter Row
CrossFit Havoc 