27 Oct WOD- Tuesday, Oct 28

We are 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:

Back Squat
(% based on 90% of 1rm)
x5 @ 65%
x5 @ 75%
x max reps @ 85%

WOD: “Chief”

3 min AMRAP, 1 min Rest- 5 cycles

3 Power Cleans
6 Push Ups
9 Air Squat

*restart AMRAP each cycle

Lv1: 95/65
Lv2: 115/75
Lv3: 135/95

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

1. T-spine smash
2. Couch Stretch
3. QL Warm-Up and Stretch

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/oct/28″]WOD LOGGING[/standout-css3-button]

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