Resources / Tools

Weight Percentage Chart

Available as a PDF to save or print! You’ll find hard copies around the gym, but always a good thing to keep in your notebook. Download here.

WendlerWidget

At CrossFit Speakeasy, we follow Jim Wendler’s 5/3/1 program for our strength cycles (specifically, Option 2 – where you start out @ 75%). If you’re interested in the specifics, please read up on his programming in this blog entry. For even more details, we recommend you purchase his book, now in its Second Edition, available on Amazon.

90% Working Weight:

Week 1 2 3 4
Set 1 5 @ 75%
XXX
3 @ 80%
XXX
5 @ 75%
XXX
5 @ 40%
XXX
Set 2 5 @ 80%
XXX
3 @ 85%
XXX
3 @ 85%
XXX
5 @ 50%
XXX
Set 3 5+ @ 85%
XXX
3+ @ 90%
XXX
1 @ 95%
XXX
5 @ 60%
XXX