Young guns vs. Silver Foxes on Saturday. Result: Experience prevailed

Monday

CrossFit:

Warm-up: 3 rounds for Quality of:

15 Hard Pulls on Rower, 10 damper
14 Deadbugs w/ 5 pound plates plus a 2 second pause at extension
13 PVC Pass Thrus lying on ground (face down), 5 pound plate in center
12 Squat Therapy (keep arms straight overhead throughout squat)
11 Mountain Climbers, two count
10 Barbell Good Mornings

Skill: Every 2 minutes for 5 rounds:

1 Power Snatch + 2 Squat Snatch

Rounds 1-2 @ 70%
Rounds 3-5 @ 75%

*complex style

WOD: 15 minutes to find a 1RM Bear Complex

7 rounds, where 1 round equals the following:

– Power Clean
– Front Squat
– Push Press
– Back Squat
– Push Press (behind the neck)

*complex style
**minimum 3 attempts

BaseFit:

Warm-up: Jog 1 mile

WOD: For time:

100 Double Unders
50 Wall Balls
30 Burpees with jump and touch
80 Double Unders
40 Wall Balls
20 Burpees with jump and touch
60 Double Unders
30 Wall Balls
10 Burpees with jump and touch

*this WOD has a 30 minute time cap

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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