Wednesday
CrossFit:
Strength: 10 minutes to build up to a heavy Power Clean + Push Jerk
WOD: 15 minute AMRAP of:
20 Clean & Jerks, 75/55 pounds
10 Bar Facing Burpees
20 Clean & Jerks, 115/75 pounds
10 Bar Facing Burpees
20 Clean & Jerks, 135/95 pounds
10 Bar Facing Burpees
20 Clean & Jerks, 185/115 pounds
10 Bar Facing Burpees
As many Reps as possible of 225/135 Clean & Jerk
*any style of Clean & Jerk is acceptable.
BaseFit:
WOD: Teams of 4 rotate thru 3 rounds for time of:
Buy-in: 200 Synchronized Jumping Jacks
30 Hard Pedals on Airdyne, 2 count
25 Wall Balls
25 KB SDHP
15 Burpees
Buy-out: 4 X 600 meter Run relay
*one team member at each station, rotate when all team members have completed the prescribed amount of reps at that station. So, kneel to one knee once you are ready to rotate to indicate to the other team members you are done with your part and ready to rotate
**one round is after every team member has completed all 4 stations
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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