Date Night Weight Night in action.
Wednesday
CrossFit
Strength:
Strict Press 5-5-5+ @ 65/75/85 % of your 1RM*
*always use 90% of your actual 1RM when calculating percentages
+ means failure reps and keep track of that number
WOD:
For time:
Run 800 meters
21 Power Cleans, 135/95
21 Ring Dips
Run 600 meters
15 Power Cleans, 135/95
15 Ring Dips
Run 400 meters
9 Power Cleans, 135/95
9 Ring Dips
Optional Accessory Work:
3 sets NOT for time of:
8 DB Seated Strict Press, heavy
8 DB Reverse Flys, light w/ perfect form to isolate posterior delt
8 Single Arm DB Upright Row, each side
BaseFit
WOD:
10 minute AMRAP of:
30 Burpee Box Jumps
30 Pull-ups
30 KBS
Rest 5 minutes
10 minute AMRAP of:
30 Wall Balls
30 KB SDHP
30 V-ups
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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