5, 3, 1 Protocol Week 2:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Good
Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15
reps
Metcon (optional or sub for accessory work): 21, 15, 9 rounds of the following:
-KB swing
-Barbbell sumo deadlift (135 or 225lbs)
-hanging leg raises
-JD
Hi Joey,
ReplyDeleteI'm an incoming student at Cornell and am wanting to continue doing crossfit there. However, it's been incredibly difficult to find a place in ithaca. The only site I found was this but its quite vague. Do you guys meetup somewhere? does everyone do the WOD on their own? Please let me know how I would go about crossfit while in ithaca. Thanks
We are working out of Ultimate Athletics which is at the Ithaca mall and is an MMA gym. There are no official class times but people go around 6-6:30. I have a friend who is trying to start a Crossfit gym by this fall so stay tuned for that announcement in the near future. Email me for more details or if you want to join us when there are a few of us at the gym
ReplyDeleteemail: joeydurgin@gmail.com
-JD