Week four of 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 Kang Squats / 10 Sit ups / 20 Mountain Climbers / 20 Air Squats
1 . Back Squat:
1 Set of 5 Reps @ 90% of your max
1 Set of 10 Reps @ 75% of your max
2 . Bench Press:
2 Sets of 4 Reps @ 92.5% of your max
2 Sets of 8 @ 77.5% of your max
3 . 2 Rounds for Time:
20 Hang Power Snatch
200 Meter Run
CrossFit Havoc 