16 Nov WOD- Monday Nov 17

We are on the fourth week “De-load 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 4/ De-load Week:

Floor Press
(% based on 90% of 1RM Bench press)
x5 @ 40%
x5 @ 50%
x5 @ 60%
(no max reps)

WOD: 8 rounds

1 legless rope climb
5 thrusters
100 m sprint
rest 1 min

Lv1: 5 rope walks or 8 K2A, 75/55
Lv2: 5 pull-ups +5 K2E, 105/70
Lv3: 1 legless or 1 regular, 135/95

WOD Prep with Yasmen– How to prepare your body for the WOD

1. Overhead Tissue Smash
2. T-spine smash
3. Barbell Calf Smash

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/nov/17″]WOD LOGGING[/standout-css3-button]

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