9.2.15 – WOD 

  
Athlete: Zach W. with a Back Squat personal best. Depth is looking solid! 

Wednesday

CrossFit

Strength

Push Press, 5-5-5+

• using 90% of your actual 1RM, take 65%, 75%, 85% of that number for each of the above sets

(+) means to complete as many reps as possible while maintaining no longer than a 3 second break between reps. Minimum of 5 reps

WOD

12 minute AMRAP of:

6 Hang Power Snatch, 135/95 

12 Clean & Jerks, same weight 

50 Double Unders

Optional Accesory Work

3 sets NOT for time of:

10 DB Curls

10 DB French Presses

15 DB Reverse Flys

BaseFit

WOD

Every 90 seconds x 4 rounds:

Run 200 meters

At the 6 minute mark, start:

1 minute of Rowing

1 minute rest 

1 minute of Burpees

1 minute of rest 

1 minute of Wall Balls

1 minute of rest 

1 minute of V-ups

1 minute of rest 

Repeat x 3 rounds 

• 200 meter repeats are only done once 

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

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