Front Squats from Lorenzo (left), Tim (upper right) and Adam (lower right).
Monday
CrossFit
Strength:
Back Squat 5-3-1+ @ 75/85/95 % of 1RM*
*always use 90% of actual 1RM
+ as many reps as possible until failure; note reps and weight
WOD:
For time:
10 Handstand Push-ups
20 Power Snatch, 115/75
10 Handstand Push-ups
20 Overhead Squats, 115/75
10 Handstand Push-ups
20 Snatch Grip Push Press, 115/75
10 Handstand Push-ups
20 Snatch Grip Deadlift, 115/75
Optional Accessory Work:
A.
3 X 5 superset of:
Box Jumps w/ Dumbbells in each hand (step down)
One legged Squats, 5 each side
B.
2 X 40 Jumping Lunges
2 X 30 Speed Skaters
2 X 20 GHDSU
• NOT for time; do NOT superset
BaseFit
WOD:
5 rounds of:
10 Pull-ups
10 Push-ups
100 meter Run
Rest 5 minutes
4 rounds of:
15 KBS
15 Goblet Squats
100 meter Run
Rest 5 minutes
3 rounds of:
25 ABMAT SU
25 Supermen
200 meter Run
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2016
