14 Nov WOD- Saturday, Nov 15

Today is the Shoulder, Neck and Thoracic Spine Mobility Workshop with our Coach Yasmen! 11:30am-1:30am. Have you signed up yet? Search the event on our calendar to sign up. Must bring your own Yoga Tune Up balls. We sell them if you do not have any yet!

We are on the third 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 3:

Front Squat
(% based on 90% of 1RM)
x5 @ 75%
x3 @ 85%
x max reps @ 95%

Partner WOD a): 6 min AMRAP

Front Squats for reps (total as a team)
can only accumulate reps while partner hangs from pull-up bar
*switch as desired
*no racks

Lv1: 65/45
Lv2: 95/65
Lv3: 115/75

4 min rest/clean-up

Partner WOD b): 5 min AMRAP

Double Unders for reps (total as a team)
can only accumulate DU while partner holds handstand against wall
*switch as desired

3 singles = 1 DU

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

1. Overhead Tissue Smash
2. T-spine smash
3. Tricep Extension Smash

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/nov/15″]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.