4.15.15 – WOD 

 

Shout out to Virus for helping to outfit Team CrownTown with the finest compression gear for the Super Regional next month. 

Wednesday

CrossFit

Strength:

1 Push Press + 1 Push Jerk + 1 Split Jerk x 3 sets

• 60% of 1RM Clean & Jerk + 10 pounds each week (Week 3)

WOD:

4 rounds, each for time, of:

250/200 meter Row

15 Overhead Squats, 95/65 pounds 

10 Pull-ups 

5 Ring Dips 

Rest 2 minutes 

Warm down:

6 minutes of light cardio (you choose modality) 

3 x superset of:

20 Banded Good Mornings

15 Reverse Snow Angels 

BaseFit 

WOD:

For time:

5 rounds of:

10 DB Snatch (5/5)

20 Mountain Climbers, single count

Rest 3 minutes 

4 rounds of:

10 Burpees

20 Russian Twists w/ Medball

Rest 2 minutes 

3 rounds of:

15 HR Push-ups

30 Jumping Jacks 

Rest 1 minute 

2 rounds of:

Run 400 meters 

25 V-ups

Rest 30 seconds 

1 round of:

30 Strict Pull-ups

Warm down

Same as CrossFit 

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

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