4.6.16 – WOD 

  
Wednesday

CrossFit

Strength:

Strict Press 3-3-3+ @ 70/80/90 % 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:

5 Muscle-ups

20 Power Cleans, 155/105

5 Muscle-ups

20 Front Squats, 155/105

5 Muscle-ups

20 Push Jerks, 155/105

5 Muscle-ups

20 Deadlifts, 155/105 

Optional Accessory Work:

3 X 15 reps of:

French Press w/ barbell

3 X 12 reps of: 

Reverse Dumbbell Fly 

3 X 10 reps of:

Stationary Dips or Bench Dips

BaseFit

WOD:

5 minute AMRAP of:

5 Medball Cleans

10 Push-ups

15 second Plank

– 2 minutes rest

5 minute AMRAP of:

15 second static Superman hold

10 ABMAT SU

5 DB Front Squats

– 2 minute rest 

Death by 10 meter Shuttle Run 

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

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