Announcements:
- Check out our Athlete of the Quarter, Priscilla Zerbini
- Welcome back Coach Tami to Mission Gorge!
- WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown! $99/month or FREE to existing members! CLICK HERE to learn more
SWOD de-load: Week 4 Deadlift (15 min)
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
Deadlift: 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
BENCHMARK WOD:
“Fight Gone Bad”
1 Min Wall Ball (20#/14#)
1 Min SDHP (75#/55#)
1 Min Box Jump (20”)
1 Min Push-press (75#/55#)
1 Min Row for calories
1 Min Rest
-3 Rounds for total reps-
Compare to 7/27/13