25 Nov WOD- Wednesday, Nov 26

Thanksgiving Day and Black Friday Class Schedule:

Thursday, Nov 27
9am and 10 am regular class (no elements)

Friday, Nov 28
9am and 10 am regular class

We are re-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/ cycle 2 (add 5# to all percentages):

Deadlift
(% based on 1RM)
x5 @ 65% +5#
x5 @ 75% +5#
x max reps @ 85% +5#

WOD: 4 cycles

3 min AMRAP

2 Power Cleans
4 Push Press
6 OH Lunges
8 Back Squats

1 min rest

*Pick up each cycle where you left off.

Lv1: 65/35
Lv2: 85/55
Lv3: 115/75

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/26″]WOD LOGGING[/standout-css3-button]

Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.