Team CrownTown from right to left Paige F., Ian M., Merisa D., Wayne W., Melissa M., Spencer M., Ashley P. and we’re just missing Corey T. prepping for the California Regional on May 13-15 in San Diego.
WEDNESDAY
CROSSFIT
160420A
Wendler Week 4 Strict Press
all percentages based off of 90% of actual 1RM
DELOAD WEEK NO FAILURE
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
160420B
For time:
50 Clean & Jerks, 135/95
*EMOM perform 5 Wall Balls, 20/14
A. 100 Band Pull Aparts
B. 100 Banded Tricep Extensions
c. 3 sets of Max reps Matador Dips
BASEFIT
160420BF
4 rounds, each for time, of:
Run 400 meters
30 A-Squats
20 KBS, Blue/Pink
10 Russian Twists, two count
– Rest 2 minutes between rounds
*record total elapsed time for all four rounds including rest periods
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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