From left to right, Zach W. Drew V., and Mike B.
Wednesday
CrossFit
Barbell:
EMOM X 5 of:
3 Touch & Go Squat Cleans, same load across
• add weight from last week, if you were successful —> final week
WOD:
7 minute AMRAP of:
7 Thrusters, 75/55
7 Toes to Bar
7 Box Jump, 24/20
– rest 7 minutes
Repeat
Optional Accessory Work:
5 X 5 of DB Hammer Curl into Strict Press, heavy
• hold 30 plank in between sets
BaseFit
WOD:
3 rounds, each for time, of:
Run 200 meters
10 KBS, Blue/Pink
10 Burpees
10 KBS, Blue/Pink
10 Burpees
Run 200 meters
Rest 5 minutes between sets
• must be at an ALL OUT pace in order to get desired result
Barbell Club:
A)
Sumo 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 8 Barbell Bridges, heavy
C)
3 X 15 Back Extensions
D)
3 super sets of:
100 meter Farmer Carry
30 second accumulation Pinch Grip, each hand
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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