5.13.15 – WOD 

 
Athlete: Derek D. 

Wednesday

CrossFit 

Strength:

 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: 

4 rounds for time of:

Run 400 meters 

25 Wall Balls, 20/14 

15 Hang Power Snatch, 95/65 

• 20 minute time cap 

Warm down

6 minutes of light cardio (you choose modality) 

3 x superset of:

20 Russian Twist w/KB 

15 Banded Good Mornings 

BaseFit

WOD:

25 minute Partner Relay AMRAP of:

Row 20/15 Calories 

15 Goblet Squats, Red/Blue 

10 Toes to Bar 

Warm down:

Same as CrossFit 

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

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