03 Nov WOD- Tuesday, Nov 4

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 Wendler Week 2:

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

WOD: 8 rounds For quality

Every 2 min complete:
1 Power Clean + 1 hang Squat clean + 1 squat clean
and 10 T2B

Lv1: 75/55
Lv2: 115/75
Lv3: @ 70-75% 1 RM Clean

*for a challenge, try strict toes to bar!

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/04″]WOD LOGGING[/standout-css3-button]

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