1. Shoulder Opener with Lacrosse Ball
2. Barbell Calf Smash
3. Banded Heel Cord- Anterior Approach
4. Banded “Z”

We are starting the Jim Wendler’s 5/3/1 strength training program in conjunction with metabolic conditioning. This is going to be great for those of you who are looking for a consistent strength training cycle. In participating in the cycle, it is very important that you track your reps and weights and read up on the details of the cycle here.
If you are not following the cycle, not a problem, you can still do the strength sets and reps with everyone else!

Strength: Wendler Week 1

Back Squat
(% based on 90% of 1 rm)
x5 @65%
x5 @75%
x5+ reps at 85%

Burgerner Warm-up

WOD: 16 min increasing ladder

3,6,9,12…
Squat Snatch
Double Unders

Lv1: 75/45
Lv2: 85/60
Lv3: 105/75

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/23″]WOD LOGGING[/standout-css3-button]

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