160413

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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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