1.13.16 – WOD 

  
Athlete: Alex R. 

Wednesday

CrossFit

Strength:

5 X 3 Push Press, building to 90% of 3RM plus adding:

<100 pounds = 5 pounds 

100-149 pounds = 10 pounds 

150-199 pounds = 15 pounds 

200+ pounds = 20 pounds 

WOD:

3 rounds for time, rest 3 minutes, 2 rounds for time, rest 2 minutes, then, 1 round for time of: 

8 Push Jerks, 155/105 

16 Pull-ups

Run 200 meters 

Optional Accessory Work:

5 sets NOT for time of:

20 Banded Pull-aparts

20 Banded Tricep Pushdowns 

BaseFit

WOD:

5 rounds for time of:

30 Russian KBS, Blue/Pink 

45 ABMAT SU 

600 meter Run 

Barbell Club:

A)

Clean Grip Deadlift 3-3-3+ @ 70/80/90 % 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)

4 X 6 Barbell Bridges, heavier than last week

C)

3 X 12 Single Arm DB Row, each side 

D)

3 X 15 Single Leg RDL, each side 

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

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