05 Nov WOD- Thursday, Nov 6

We are on the second 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 a) Wendler Week 2:

Strict Press
(% based on 90% of 1RM)
x3 @ 70%
x3 @ 80%
x max reps @ 90%

Strength b)

8 mins to find 1RM strict weighted chin up

Cant do a chin up un-banded yet? Do: 4×3 negatives

WOD: 6 rounds

1min on/off
100 m sprint
Turkish Get Ups for reps

rest 1 min

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

1. T-spine smash
2. QL Warm-Up and Stretch
3. Overhead Tissue Smash

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/nov/06″]WOD LOGGING[/standout-css3-button]

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