Wednesday
CrossFit
Strength:
Establish a 3RM Push Press
WOD:
For time:
Run 600 meters
30 OHS, 95/65
30 Chest to Bar Pull-ups
Run 400 meters
20 OHS, 95/65
20 Chest to Bar Pull-ups
Run 200 meters
10 OHS, 95/65
10 Chest to Bar Pull-ups
Optional Accessory Work:
50 Barbell Curls, 45/33
1 minute Side Plank (L)
50 French Press, 45/30 dumbbell
1 minute Side Plank (R)
50 Wrist Curls, 45/33
BaseFit
WOD:
Every 4 minutes X 20 minutes (5 sets)
3 minute AMRAP of:
3 Burpees
5 V-ups
7 DB Push Press
9 Russian KBS
-rest 1 minute
Barbell Club:
A)
Clean Grip Deadlift 5-5-5 @ 40/50/60 % of 1RM*
*always use 90% of actual 1RM when calculating percentages.
NO failure today – deload week
+ means as many reps as it takes to hit failure. Keep track of number
B)
2 X 20 Single Leg RDL, each side
C)
3 X 30 Reverse Hyper
D)
3 X 15 Weighted Hip Extension
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2015