20 Nov WOD- Friday, Nov 21

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:

Pause Front Squats
(% based on 90% of 1RM)
x5 @ 40%
x5 @ 50%
x5 @ 60%
(no max reps)

WOD: 3 rounds

2 min AMRAP
Man Makers
30 sec rest
2 min AMRAP
Burpees Box jump overs (24/20)
30 sec rest

Lv1: 20/10#
Lv2: 30/20#
Lv3: 50/30#

Man Maker:
one push-up, plank row left arm, plank row right arm, squat clean- thruster

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

1. Overhead Tissue Smash
2. Couch Stretch
3. Banded Heel Cord- Anterior Approach

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/nov/21″]WOD LOGGING[/standout-css3-button]

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