6pm crew during last week’s 20 minute EMOM.
Monday
CrossFit
Strength:
Back Squat 4 X 4, heavy
• same load across shoot for 80-85% of your 1RM
WOD:
For time:
42-30-18 reps of:
Wall Balls, 20/14
30-20-10 reps of:
Box Jumps, 24/20
21-15-9 reps of:
Power Cleans, 95/65, 135/95, 185/115
• ex: Round 1 is 42 Wall Balls, 30 Box Jumps, 21 Power Cleans. Also, Power Clean load goes up each set
Optional Accessory Work:
3 sets NOT for time of:
8 Heels to Heaven w/ 5 second tempo decent
6 Negative HSPU w/ 5 second decent (scale as needed anywhere from Pike to Deficit)
4 Negative Chest to Bar Pull-ups w/ 5 second decent
• during negative work do NOT perform the concentric phase of the movement; reset at the top of each rep after negative is performed
BaseFit
WOD:
5 rounds, each as fast as possible, of:
200 meter Run
15 KBS
10 Burpees
5 Strict Pull-ups
• rest 2 minutes after each round
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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