Athlete: Andrew R. performing Double Kettlebell Russian Swings.
Wednesday
CrossFit
Strength:
Strict Press, 5 X 3, heavy
WOD:
15 minute running clock:
9 minute AMRAP of:
3 Ring Muscle-ups
6 Thrusters, 95/65 pounds
9 Box Jumps, 24/20
Immediately followed by 6 minutes to find:
1RM Squat Clean Thruster
Optional Accessory Work:
3 sets NOT for time of:
30 Banded Tricep Extensions
30 Banded Lat Pull Downs
30 Banded Straight Arm Pull Downs
BaseFit
WOD:
EMOM X 30 of:
Minute 1 = 15/12 Calorie Row
Minute 2 = 12/10 Calorie Bike
Minute 3 = 9 Burpees
Minute 4 = 6 Strict Pull-ups or Ring Rows
Minute 5 = 3 Dumbbell Man Makers
Minute 6 = Rest
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2016
