Athlete: Michelle E. with the look of determination during a Turkish Get-up.

Wednesday

CrossFit 

Strength:

5 X 3 Push Press, building to 90% of your 3RM from last week 

WOD:

13.4 

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps

3 Toes-to-bar

135/95 pound Clean and jerk, 6 reps

6 Toes-to-bar

135/95 pound Clean and jerk, 9 reps

9 Toes-to-bar

135/95 pound Clean and jerk, 12 reps

12 Toes-to-bar

135/95 pound Clean and jerk, 15 reps

15 Toes-to-bar

135/95 pound Clean and jerk, 18 reps

18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Optional Accessory Work:

100 Push-ups, pause for 1 second at full extension 

BaseFit 

WOD:

4 rounds for Reps of:

1 minute of Burpees

1 minute of Alternating DB Snatch

1 minute of PVC OHS

1 minute of V-ups

1 minute of Rest 

Barbell Club:

A)

Clean Grip Deadlift 5-5-5+ @ 65/75/85 % of 1RM*

*always use 90% of actual 1RM when calculating percentages. 

+ means as many reps as it takes to hit failure. Keep track of number

B)

Barbell Bridges 4 X 8, heavy as possible

C)
Reverse Hyper 3 X 30 

D)

Single Leg RDL w/ KB, 3 X 15 each side 

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

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