Monday
CrossFit:
Strength: Find your heaviest of the following complex:
High Hang Squat Clean
Hang Squat Clean
Ground Squat Clean
Push Press
High Hang Squat Clean
Hang Squat Clean
Ground Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Ground Squat Clean
Split Jerk
*Once you start the complex the bar can NOT be dropped until the completion of the split jerk. No resting on the ground.
**from CFNE
WOD: For time:
25-20-15-10-5 Thrusters, 95/65 pounds
50-40-30-20-10 Double Unders
*this WOD has a 18 minute time cap
BaseFit:
WOD: 10 minute AMRAP of:
1 Push-up
1 Burpee
1 Air Squat
1 Box Jump Over
Rest 5 minutes, then:
10 minute AMRAP of:
1 Knees to Elbow
1 Toes to Bar
1 Pull-up
5 DB Push Press
*no bands for pull-ups, it will defeat the purpose of the workout, so if you don’t have pull-ups do Jumping Pull-ups by setting up a box slightly behind the centerline of the bar and dangle your feet in front to perform the K2E and T2B, then put feet on box and do Pull-up
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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