Push your limits. 

Athlete: Jackie C. 

Wednesday

CrossFit

Strength:

EMOM x 10 of:

Odds = 5 Strict Press, climbing

Evens = 5 Weighted Strict Pull-ups, climbing

• loads should be heavy; climbing means to add weight each set ending with your heaviest loads on the final set 

WOD:

“Diane”

21-15-9 reps for time of:

Deadlift, 225/155

Handstand Push-ups 

Optional Accessory Work:

3 sets NOT for time of:

8 Single Leg RDLs, each leg

100 meter Farmers Carry w/ 2 KBs

30 seconds Side Plank, each side 

BaseFit

WOD:

25 minute AMRAP w/ a Partner:

200 meter Run

16 One Arm KB Thrusters, 8 each arm 

10 Pull-ups

• relay style: partner A does entire round while partner B rests, then switch – or – do workout solo with a 1:1 work to rest ratio

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

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