13 Nov WOD- Friday, Nov 14

Tomorrow is the Shoulder, Neck and Thoracic Spine Mobility Workshop with our Coach Yasmen! Nov 15th at 11:30am. 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:

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

WOD: Death By Ring Dips and Power Cleans

17 min cap

Lv1: push ups, 75/55
Lv2: banded dips, 105/70
Lv3: 145/105

*restart at 1 after failure

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/14″]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.