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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