Announcements
- CrossFit Open 16.5
- Friday Night lights at Miramar 6pm!
- Saturday Open Session at Mission Gorge at 12pm!
- CrossFit 858 now has THREE LOCATIONS!
SWOD: Week 3 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: 5,3,1
Set 1: 5 reps at 75% of base number
Set 2: 3 reps at 85% of base number
Set 3: 1+ reps at 95% of base number
WOD
8-16-24
Box Jumps w/Step down (24/20)*
Pistols
Thrusters (135/95)
*Box Step Ups and Down are RX TOO, in prep for 16.5
(20 min cap)