Athlete: Darlene L. working through some KB Snatches

Wednesday

CrossFit:

Warm-up:
2 x for Quality of:
Carioca 50′ out and back x 4
20 Speed Skaters (single count)
10 Single Leg Shoulder Bridge w/ LaX ball in hip crease (each side)

Strength:
Week 6 Back Squat Deload 4 x 5 @ 55% of 1RM

• same as Front Squats from Monday. Whereas, the focal point is speed and acceleration. Perform all five reps as quickly as possible while still keeping good form

WOD:
8 minute AMRAP of:
3 Deadlifts, 275/185 pounds
5 Handstand Push-ups
7 Box Jump Overs, 24/20 inch box

Extra work:
Clean Pulls 3 x 3 @ 110% of 1RM Clean

Mobility:
4 minutes from posters

BaseFit:

Warm-up:
Same as CrossFit

WOD:
Teams of 3 EMOM x 12 of:
Station 1 = Row max meters
Station 2 = Max rep Bench Dips (feet elevated)
Station 3 = Rest

Rest 5 minutes

Same teams perform EMOM x 12
Station 1 = Max Man Makers
Station 2 = A-Squats
Station 3 = Rest

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

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