“You gotta believe you can do it. You gotta think you can do it. You gotta tell yourself, I CAN DO IT!” ~ Coach WW
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:
14.4
As many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots (20 lb. / 14 lb.)
30 cleans (135 lb. / 95 lb.)
20 muscle-ups
Optional Accessory Work:
3 sets NOT for time of:
10 DB Bicep Curls, each arm alternating
15 DB French Press
BaseFit
WOD:
5 rounds for time of:
10 Overhead Squat, 45/33
20 ABMAT SU
Immediately followed by:
4 rounds for time of:
8 Burpees
16 KBS, Blue/Pink
Immediately followed by:
3 rounds for time of:
400 meter Run
21 Russian Twists w/ KB
12 DB Squat Snatch, 6 ea/sd
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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