Tons of Squat Clean PRs went down yesterday. Here is Alex R. with a 190 pound new personal record. He’s also in the process of trying to hit his SMART goal of a sub 5 minute mile. That’s a pretty good balance of fitness.
Wednesday
CrossFit
Strength:
10-15 minutes to build up to a heavy 1 rep Power Snatch
WOD:
“Beat the Coach Week 3”
3 rounds for time of:
10 Pull-ups
10 Front Squats, 155/105
10 Burpees
• 1 year into CrossFit Coach WW’s score was 4:13. Last week too many members to count took down the Coach. We have a feeling it will be much tougher this week. It’s still very possible, but it won’t be easy. Who is ready to give it a go?
Optional Accessory Work:
3 sets NOT for time of:
40 Walking Lunge Steps, 20 ea/side
30 seconds in rock bottom OHS position w/ 45/33 barbell
20 Hip Extensions, weighted
10 Strict Toes to Bar
BaseFit
WOD:
3 minute AMRAP of:
10 Pistols
15 Pull-ups
20 Wall Balls
25 KBS
30 Double Unders
Rest 1 minute
4 minute AMRAP of above
Rest 1 minute
2 rounds for time of above
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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