12.11.14 – WOD | CFCT – CrossFit Gym in Corona, CA

Athlete: Josh S.

Thursday

CrossFit:

Warm-up:
3 x for Quality of:
20 Hard Pulls on Rower
15 seconds each side Sampson Stretch
10 Hollow Rocks
5 Tall Jerks w/ empty barbell

Strength:
Week 5 – Split Jerk 5 x 2 @ 80% + 5-10 pounds each week

• next week is deload; this will be heavy, but doable

WOD:
EMOM x 15 minutes:
Min 1 = 20 Double Unders + 5 Strict Pull-ups
Min 2 = 16 KB Snatch, Blue/Pink
Min 3 = 8 Burpee Box Jumps, 30/24

Mobility:
4 minutes from posters

BaseFit:

Warm-up:
Same as CrossFit

WOD:
8 minute AMRAP of:
8 Alternating DB Snatches
8 Box Jumps

Rest 4 minutes

6 minute AMRAP of:
6 Wall Balls
6 V-ups

Rest 3 minutes

4 minute AMRAP of:
4 Toes to Bar
4 Clapping Push-ups

Rest 2 minutes

2 minute AMRAP of:
Burpee Plate Jump

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

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