19 Nov WOD- Thursday, Nov 20

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:

Push Jerk Pause
(% base on 1RM push jerk)
x3 @ 65%
x3 @ 75%
x3 @ 80%

Hold catch position for 3 sec, and reset position for 3 sec

WOD: “Isabel”

30 Snatches for time

Lv1: 75/55
Lv2: 105/70
Lv3: 135/95

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

1. Overhead Tissue Smash
2. T-spine smash
3. Banded Heel Cord- Anterior Approach

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/nov/20″]WOD LOGGING[/standout-css3-button]

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