The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Strength

Wendler Week #1

Remember the percentages are calculated off of 90% of your 1RM

Shoulder Press (1 x 5 @ 65% of 1RTM)

Shoulder Press (1 x 5 @ 75% of 1RTM)

Shoulder Press (1 x 5+ @ 85% of 1RTM)

Change the reps in your score to account for the +

Metcon

Metcon (3 Rounds for reps)

As many rounds as possible in 5 minutes of:

50 Double under buy in

12 Deadlifts 185#(125#)

12 Lateral burpees over the bar

Rest 3 minutes

As many rounds as possible in 5 minutes of:

50 Double under buy in

9 Deadlifts 225#(155#)

9 Lateral burpees over the bar

Rest 3 minutes

As many rounds as possible in 5 minutes of:

50 Double under buy in

6 Deadlifts 275#(185#)

6 Lateral burpees over the bar
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