Week’s Preview: Week 3/4
Wednesday: Wendler Strict Press (w3) + “2R Nasty Girls”
Friday: Wendler Back Squat (w3)

CrossFit Caliente 2020

Wendler: Week 3, Deadlift: Take 14 minutes

When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

Warmup Sets: 5×40%, 5×50%, 5×60%
– Perform every 2 minutes
* Pair with Active Support Hold X 30 seconds
– Using boxes, dip bars, or Rings
– Choose something you can hold for a full 30 seconds while actively pushing shoulders away from ears!

Working Sets: 5×75%, 3×85%, 95% X Max Reps, Unbroken
– Perform every 2.5 minutes
* Pair with Dips X 30 seconds
– Using boxes, dip bars or Rings
– Choose an option you can actively keep your shoulder blades depressed while performing dips!
Goal for Week 3: 3+ reps

*Record weight used and total number of reps achieved for today’s max effort set!

7 Minute Amrap
DB Goblet Stepups X 10 reps
Pushups X 5 reps
– Optimize to Clapping Pushups if needed
Abmats X 10 reps

Rest 2 minutes

7 Minute Amrap
Russian KB Swing X 10 reps (heavy)
Pushups X 5 reps
– Optimize to Clapping Pushups if needed
Toes to Bar X 10 reps


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