Announcements
- Register for the 2016 CrossFit Open CLICK HERE to learn more
- Friday Night Lights 16.3 starts Friday, 6pm at Miramar!
- Saturday session starts at 12pm at Mission Gorge!
- Mission Gorge: There is now a ladies only class added to Tuesdays at 930am!
SWOD: Week 1 Back Squat* (15 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
AMRAP 12min
20 Box Jumps w/step down (24/20)
10 Deadlifts (155/115)
16 Box Jumps w/step down
8 Deadlifts (185/135)
12 Box Jumps w/step down
6 Deadlifts (225/155)
*change your own weights