11 Dec WOD- Friday, Dec 12

This Saturday, December 13th is our 3rd annual Holiday Athletes Cup and Holiday Party. It is a fun, individual throwdown for our members only. Rx and scale divisions. You can sign up to compete here. We hope all of you come, don’t miss out on this great time!

We are on the third week of cycle 2 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/ cycle 2 (add 5# to all percentages):

Front Squat
(% based on 1RM)
x5 @ 75% +5#
x3 @ 85% +5#
x max reps @ 95% +5#

WOD: “2 against 1”

(3 person groups)

3rds for total reps

Stations:
Row 400 m- (time keeper)
Wall Balls for reps
Ring Dips for reps

Rotate stations when athlete on the Erg has finished 400m

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/dec/12″]WOD LOGGING[/standout-css3-button]

Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.