18 Nov WOD- Wednesday, Nov 19

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!

Warm-up:

3 rds
200 m run
1 Sled push/pull

Strength a)

Snatch Balance + 1 OHS
5×1

Strength b) Wendler Week 4/ De-load Week:

Deficit Deadlift
(% based on 90% of 1RM Deadlift)
x5 @ 40%
x5 @ 50%
x5 @ 60%
(no max reps)

Super set with:

Weighted Ring Dips
5×5
Lv1: Ring Supports
Lv2: body weight

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

1. Overhead Tissue Smash
2. T-spine smash
3. Barbell Calf Smash

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/nov/19″]WOD LOGGING[/standout-css3-button]

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