4.29.15 – WOD 

  

Wednesday

CrossFit 

Strength:

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

• Week 5 —> from 60% of your 1RM Clean & Jerk + 10 pounds each week 

WOD:

5 minute AMRAP of:

5 Muscle-ups (modification is 5 CTB Pull-ups + 10 Push-ups) 

10 Power Cleans, 155/105 pounds 

Rest 5 minutes, then:

“Annie”

50-40-30-20-10 reps for time of:

Double Unders

ABMAT Sit-ups

Warm down:

6 minutes of light cardio

3 x superset of:

30 second L-sit accumulation

30 second Static Superman Hold 

BaseFit 

WOD:

For time:

50 Wall Balls

25 Strict Presses, 45/33 pounds 

35 Wall Balls

25 Strict Presses

20 Wall Balls

25 Strict Presses

• every time you break a set, you must Run 200 meters 

Warm down:

Same as CrossFit 

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

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