Try the Method
Based at Cook & Phillip Aquatic Centre CBD
Morning Classes Monday ~ Friday 0615,0700,0800
Contact
Andrew@CrossFitSydney.com.au
M.E. Maximium Effort
Working your Heavy days but need variation?
Try a Wave loading method
Here's 2 examples
5/1 Method
6~8 Sets
Set 1 5reps @6RM
Set 2 1 Rep @close1RM
Set 3 5reps @5RM
Set 4 1 Rep @close1RM
continue to 6 to 8 sets
5/4/3 Wave
6~9 sets
Set 1 5 reps @6RM
Set 2 4 reps @5RM
Set 3 3 reps @3RM
Set 4 5 reps @5RM
Set 5 4 reps @5RM
Set 6 3 reps @3RM
continue
Like all M.E. Work use only compound Multi Joint movements.
If on Bar Bell work its best to have at least 2 bars available,work with a partner and alternate striping duties.
WOD
Front Squat
3,3,3,3,3,3,3
Rest >2min between attempts
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