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Wednesday, April 13, 2016
CrossFit
STRENGTH
160412A
Strict Press Week 3 Wendler
All percentages are based off of 90% of 1RM
1+ means failure and as many reps as possible
1 x 5 : 75%
1 x 3 : 85%
1 x 1+ : 95%
WOD
CrossFit:
3 RFT
45/40 cal row
30 wall balls 20/14
15 deadlifts 275/185
Basefit:
30 min amarap
20 cal bike
20 walking lunges
20 v-ups
Accessory:
3×15
Barbell row
Banded good mornings
Then
100 banded tricep extensions
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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