7.20.15 – WOD 

  
Athlete: Liam F. showing us some good extension in the Bridge Up position. 

Monday

CrossFit 

Strength:

15RM Overhead Squat

WOD

For time:

20 Power Clean, 75/55 pounds 

20 Hang Squat Clean, 75/55 pounds

20 Power Snatch, 75/55 pounds 

20 Hang Squat Snatch, 75/55 pounds

20 Push Press, 75/55 pounds

• EMOM until finished 3 Bar Facing Burpees

Optional Accesory Work:

3 x superset of:

8 Single Leg Deadlift, each side 

16 V-ups

• rest 2 minutes 

BaseFit

WOD:

For time:

Run 1 mile

Row 1 mile 

100 Double Unders 

50 Burpees 

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

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