10 Oct WOD- Saturday, Oct 11

Today Fitness Wave is coming to kick off our Paleo Challenge with the first weigh-in! Don’t forget to come if you reserved a spot! Bring a bathing suit and email your results to alexis@crossfitpotrerohill.com

WOD Prep with Yasmen: How to prep your body for the WOD

1. T-spine smash
2. QL Warm-Up and Stretch
3. Forearm Ball Smash

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: Wendler Week 3:

Make up one of the lifts you missed this week:
Back Squat
Front Squat
Press
Bench Press
Deadlift
(% based on 90% of 1rm)
x5 @ 75%
x3 @ 85%
x1+ @ 95%

WOD: “Suga Free”

16min AMRAP
W/ Partner
4, 50 Ft Wheelbarrowl walks
30 Push Press
40 KBS

Share work as desired. Only one person works at a time (except for wheelbarrow)

Lv1: 75/55, 35/18
Lv2: 95/65, 44/25
Lv3: 115/75, 55/35

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