Announcements
- Ladies Night is THIS FRIDAY NIGHT AT 6PM! At our Miramar location. CLICK HERE for more details
- CrossFit 858 Family friendly Skate Night, June 12th at Skateworld CLICK HERE for more details
SWOD de-load: Week 8 Back Squat*, superset with Barbell Rows (15 min)
Wendler Program Notes:
- Determine your “base number”. Base number= 90% of (your 1RM + 10lbs)
- “+” denotes do that number of reps and then as many as you can until failure
Back Squat: 3×5
Set 1: 5 reps Back Squat at 40% of base number
Super set with 8 Barbell Rows, AHAP (unscored)
Set 2: 5 reps Back Squat at 50% of base number
Super set with 8 Barbell Rows, AHAP (unscored)
Set 3: 5 reps Back Squat at 60% of base number
Super set with 8 Barbell Rows, AHAP (unscored)
Partner WOD*
60 Thrusters for time (135/95), or as many as you can do before 25 min time cap
Top of every minute, each duo must do a TOTAL of 8 Burpee Box Jumps (24/20)
*All Reps can be split up however you want, only one person working at a time
**For lone wolves: 30 Thrusters and 4 Burpee Box Jumps
(25 min cap)