Announcements
- Please welcome Coach Marion Seeley in her new role of Operations Coordinator (South) as she comes on full time! Also, please welcome Laura Hernandez in her expanded role of Operations Coordinator (North) too! Click HERE
- CrossFit 858 now has THREE LOCATIONS!
Programming note:
The Open is OVER! Now that means we go back to our regular programming: More strength, heavier weights, not just prepping for volume/high reps. We have on deck, Split Jerk and Front Squats in addition to finishing our Snatch and Wendler Back Squat progressions. Enjoy!
SWOD: Week 4 Back Squat* (15 min)
*If you don’t have a 1RM, find one, unless you are new (3×5 @moderate instead)
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
Back Squat: 3×5
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
50 Double Unders (100 singles)
12 Reverse KB Goblet Lunges (53/35)
8 Box Jump Overs (24/20)
4 Deadlifts
4 Rounds for time
Rx: 185/135
RxA: 275/185