Announcements
- Register for the 2016 CrossFit Open CLICK HERE to learn more
- Friday Night Lights 16.4 starts Friday, 6pm at Mission Gorge!
- Saturday session starts at 12pm at Miramar!
- Mission Gorge: There is now a ladies only class added to Tuesdays at 930am!
- North Park location starts Monday!
SWOD: Week 2 Back Squat* (15 min)
*If you don’t have a 1RM, find one, unless you are new (3×5 @moderate instead)
SWOD
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: 3×3
Set 1: 3 reps at 70% of base number
Set 2: 3 reps at 80% of base number
Set 3: 3+ reps at 90% of base number
WOD
18-15-12-9-6-3
DB Front Squats (40/30 each arm)
HSPU (sub HR pushups)
Burpee Box Jumps (24/20)
Time cap=20 min