Coach Wayne with the winning team from the nutrition challenge. From left to right, Val H., Alex R., Danny N. and Martha B.
Monday
CrossFit:
Strength: Bench Press 5 X Max reps at 90% of 1RM
WOD: EMOM for 20 minutes:
Odd minutes = 5 Power Clean & Push Jerk @ 65% of 1RM
Even minutes = 5 Clapping Push-ups + 30 Double Unders
*if you fall off pace, then stick with EMOM. Track how many rounds you were able to hit your marks
BaseFit:
WOD: 5 rounds of:
2 minutes to Run 200 meters
2 minutes to Row 250 meters
2 minutes to complete 20 Burpees
*these are intended to be intervals where you sprint the work and rest remainder of time
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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