You may also make up a lift on Saturday during open gym at 10:45am.
I will let lifts be made up during open gym, 7am-9am T/TH and 7am-8am M/W/F. 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. 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. I have also attached the tentative schedule of lifts for the next month. Click here:, The CFLW-4 Week Cycle is an excel spread sheet (Mac), if you are having trouble uploading it let me know. The second way to calculate will be a simple chart with weight and percentages. 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). One is a spread sheet that will tell show your exact numbers. Notes: I have attached two different ways to calculate your percentages. 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). The 5th week of the cycle will be a testing week. The week calls for 3+ and you hit 3 reps) then you went to heavy in your projection. For upper body lifts the standard will be 8 reps, for lower body it will be 10. 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). The goal is simple, improve you repetition max for a given weight. We will be following the 531 program for these movements.
Our 5 Week strength cycle will focus on the Big 4 power lifting movements Back Squat, Bench Press, Dead Lift and Shoulder Press.
Novemby 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). 12 Week Special Forces Crossfit Program Pdf.