06 Oct WOD- Tuesday, Oct 7

Book your “dunk” appointment here.

We are on the third week of 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 a): Wendler Week 3:

Strict Press
(% based on 90% of 1rm)
x5 @ 75%
x3 @ 85%
x1+ @ 95%

Hero WOD: “DT”

5rds for time
12 Deadlift
9 Hang Power Clean
6 Push Jerk

Lv1: 95/65
Lv2: 135/95
Lv3: 155/115

25 min time cap

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/oct/07″]WOD LOGGING[/standout-css3-button]

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