Warming up with some bottom to bottom Squats!

Monday

CrossFit

Barbell:

EMOM X 5 of:

5 Touch & Go Power Snatch, same load across

• add weight from last week, if you were successful –> this is final week of this

WOD:

For time: 

70 Burpees

60 ABMAT SU

50 KBS, Blue/Pink

40 Pull-ups

30 Handstand Push-ups

Optional Accessory Work:

100 Banded Tricep Extensions

BaseFit

WOD:

Partner WOD:

20 minute running clock:

Max meters Rowed

• every 3 minutes both partners must complete 1 round of “Cindy”. Partners cannot begin rowing until both rounds of “Cindy” are complete 

Barbell Club:

A)

Bench Press 5-3-1+ @ 75/85/95 % of your 1RM*

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

+ means failure reps and keep track of that number

B)

3 X 12 Incline Dumbbell Bench Press

C)

3 X 15 Barbell Pullovers

D)

3 X 15 Skull Crushers

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

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