1. T-spine smash
2. Barbell Calf Smash

We are starting 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 1

Bench Press

(% based on 90% of 1 rm)
x5 @65%
x5 @75%
x 5+ reps at 85%

WOD: “CF Team Series Event 4”

30 cal row
30 bar facing burpees
30 hang power cleans

Lv1: 75/55
Lv2: 105/75
Lv3: 135/95

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/22″]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.