28 Nov WOD- Saturday, Nov 29

We are re-starting the first 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 1/ cycle 2 (add 5# to all percentages):

Front Squat
(% based on 1RM)
x5 @ 65% +5#
x5 @ 75% +5#
x max reps @ 85% +5#

WOD: Offense/ Defense

3 rds
D: 400 m run
O: G2O @light (105/75)

Goal: ~20 G2O’s each round

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/nov/29″]WOD LOGGING[/standout-css3-button]

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