Announcements:
BLACK FRIDAYCrossFit 858 Holiday GIFT CARDS!! Give the gift of fitness! CLICK HERE- 2014 COACHES SURVEYS!!! PLEASE FILL THESE OUT! CLICK HERE
- Please welcome: Betsey Pepas, Jess Winer, and Laura Hernandez to our staff!! CLICK HERE
- YOGA! WOMENS CLASS! KB CLASS! All start this week! CLICK HERE
SWOD de-load
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your 1RM.
“+” denotes do that number of reps and then as many as you can until failure
Strict Press:
Set 1: 5 reps at 40% of base number
Set 2: 5 reps at 50% of base number
Set 3: 5 reps at 60% of base number
WOD
Buy In: 20 Med Ball Cleans (20/14)
40 UNBROKEN Back Squats (weight=Body weight)*
*10 Toes to Bar every time you drop the bar
**Start with 10 Toes to Bar if you need to start with the bar on the rack
Score will be time only, body weight won’t go on board