Athlete: Kim W.
Wednesday
CrossFit
Strength:
1 Push Press + 1 Push Jerk + 1 Split Jerk x 3 sets
• 60% of 1RM Clean & Jerk + 10 pounds
WOD:
10 rounds for time of:
1 Power Clean, 225/135 pounds
3 Handstand Push-ups
5 Burpee Pull-ups
7 V-ups
Rest 30 seconds between rounds
• this WOD has a 25 minute cap
Warm down:
3 rounds NOT for time of:
200 Farmers Carry, Blue/Pink KB in each hand
15 Bicep Curls w/ empty barbell
15 DB Tricep Extensions
BaseFit:
Every 5 minutes for 6 rounds (30 minutes)
Run 400 meters
20 Box Jumps
10 Wall Balls
Warm down:
Same as CrossFit
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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