7.17.14 – WOD

Athlete: Paige F.



Warm-up: EMOM x 12 of:

Min 1 = 200 meter Run
Min 2 = Freestanding HS Hold practice
Min 3 = 8 Strict Toes to Bar

Strength: Front Squat 5 x 2 w/ 3 second pause at rock bottom

*build up quickly and use the same weight across all 5 sets; 2 minutes rest between sets

WOD: “Death by”

Muscle-ups —> modification is Ring Dips

Immediately after failing:

Hang Squat Cleans, 135/95 pounds

Immediately after failing:

Deadlifts, 275/185 pounds


WOD: 5 rounds each for time of:

Run 400 meters
20 KB Swings
15 KB Goblet Squats
10 HR Push-ups

*rest 2 minutes after each round; keep track of splits and stay consistent

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

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