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: 20 Jumping Jacks/ 10 Inch Worms / 10 Sit ups / 10 Bench Push ups
1 . Bench Press:
3 Sets of 4 Reps @ 85% of your max
1 Set of 8 Reps @ 72.5% of your max
2 . Every Minute on the Minute for 16 Minutes:
1st Minute: Right # of Pull ups
2nd Minute: Right # of Reverse Burpees
3rd Minute: Right # of Push ups
4th Minute: Right # of Kneeling Squat Jumps
CrossFit Havoc 