Announcements:
- Join us for the kickoff of the 2018 Open and Friday night lights! We start off on Feb 23 with Miramar! Uptown and Mission Gorge will be closed at 5pm to allow funneling to Miramar CLICK HERE for the invite!
- What is the CrossFit Open?
- Schedule changes:
- Miramar: 5am nonstop no longer offered, Sat 8am now a WOD, no more intro class, use free week instead
- MG: Thursday 5pm is Nonstop only, no WOD, Friday 4pm is WOD only, no nonstop, no more intro class, use free week instead
- Uptown: no more intro class, use free week instead
External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M
SWOD: Week 1 Back Squat* (18 min)
*If you don’t have a 1RM, find one, unless you are new (3×5 @moderate instead)
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
Back Squat: 3×5
Set 1: 5 reps at 65% of base number
Set 2: 5 reps at 75% of base number
Set 3: 5+ reps at 85% of base number
WOD
4 rounds for time
5 Power Snatch (135/95)
7 Strict Pull-ups
9 American KBS (53/35)