5.6.15 – WOD 

 
Friday Olympic Lifting class after a brutal session. 

Wednesday

CrossFit:

 Strength:
Back Squat 4 x 8, same loads across 

• start at 60% of your 1RM; add 5 pounds weekly, if working sets are under 100 pounds, add 10 pounds weekly, if working sets are under 200 pounds, add 15 pounds weekly, if working sets are under 300 pounds, add 20 pounds weekly, if working sets are under 400 pounds 

WOD:

“Randy”

For time:

75 Snatches, 75/55 pounds 

Warm down:

6 minutes of light cardio (you choose modality)

3 x superset of:

20 Medball ABMAT Sit-ups 

1 minute Pancake Splits 

BaseFit:

WOD:

5 rounds for time of:

16 DB Snatch, alternating 

15 Deficit Push-ups (hands on plates)

Run 400 meters 

Warm down:

Same as CrossFit 

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

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