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!
SWOD: Week 5 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 + 10lbs.
- “+” 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
12-9-6-3-6-9-12
Hang Power Cleans
Russian KB Swings
Rx: 95/65 and 53/35
RxA: 155/115 and 70/53