Announcements
- Scheduling change:
- Mission Gorge and Uptown: Wednesday 7pm classes are BACK! Foundations/Open Gym has been moved to 7pm Thursdays
- Uptown: 7pm Friday classes are cancelled.
- CrossFit 858 now has THREE LOCATIONS!
SWOD: Week 7 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 + 10lbs).
- “+” 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
3 rounds of:
200m run
16 American KB Swings (53/35
12 Pullups
Then immediately,
20 Clusters (135/95)
All for time