11 Jan WOD- Monday Jan 12

New Paleo challenge coming soon! Time to get your body tuned up like a well-oiled machine for the 2015 CrossFit Open. Sign up to measurement you body composition on Saturday, Jan 17th before the spots fill up! You can sign up here.

Strength: Back Squat

Wendler Week 1
% based on 90% of 1RM
x 5 @ 65%
x 5 @ 75%
x max reps @ 85%

We will be doing the Wendler 5-3-1 strength cycle for the next 4 weeks. Please take the time to read about it. The lifts will be the same each day. It is important to keep track of your numbers for this. If you do not know your 1 rep max of the lifts, then take some time at World Gym or Open Gym to find it!

WOD: CrossFit Open 14.1

10 min AMRAP
30 DU (sub with lateral bar hops)
15 Power Snatch (75/55)

*6.5 Weeks until the CrossFit Open! Best way to train for the Open, is to do the open workouts. Tip: have a game plan and give it your all.

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/12″]WOD LOGGING[/standout-css3-button]

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