2.11.15 – WOD

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Handstand Push-ups

Wednesday

Daily Schedule

Register for The 2015 Reebok CrossFit Open here

CrossFit:

Warm-up:
2 rounds for Quality of:
50 Double Unders
10 Barbell Bridges, add weight
15 Heavy Russian KBS
20 second Wall Sit

Strength:
EMOM x 7 of:
1 Snatch Balance + 1 OHS @ 60% of 1RM Snatch (full)

• focus is speed under the bar and proper footwork. If you can finish your Snatch Balance without having to adjust feet before the OHS then your footwork was perfect. Weight is intended to feel light. Stick to the numbers and stay on course

WOD:
20 minute AMRAP of:
60 Calorie Row
50 KBS, Red/Green
40 Box Jumps, 24/20 inch box
30 Deadlifts, 225/155 pounds
20 Toes to Bar
10 Muscle-ups

Warm down:
Walk 400 meters
20 Deadbugs w/ 1 second pause at Ext and 5 pound plate in each hand
1 minute Elevated Hamstring (R)
1 minute Elevated Hamstring (L)
1 minute Elevated Pigeon (R)
1 minute Elevated Pigeon (R)

BaseFit:

Warm-up:
Same as CrossFit

WOD:
4 rounds of:
1 minute of Mountain Climbers
1 minute of A-Squats
1 minute of Jumping Jacks
1 minute of V-ups
1 minute of Rest

Warm down:
Same as CrossFit

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

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