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STRENGTH
160427A
Wendler Week 1 Strict Press
***NOTE: calculate 90% of your actual 1RM, then, add 5 pounds to that number for all working sets from previous cycle
1 X 5 @ 65%
1 X 5 @ 75%
1 X 5+ @ 85%
160427B
2016 Masters Event 1
21-15-9 reps for time of:
Row for calories
Thrusters
Men use 95 lb.
Women use 65 lb.
A. 3 x Max reps of Matador Dips
B. 3 x 12 of Dumbbell Reverse Flys (light), perfect form
C. 3 x 15 Reverse Snow Angels, no weight/1 pound/2.5 pound
B. 3 x 12 of Dumbbell Reverse Flys (light), perfect form
C. 3 x 15 Reverse Snow Angels, no weight/1 pound/2.5 pound
BASEFIT
WOD
160427BF
8 rounds of Tabata each exercise with 1 minute of Rest between movements
1) Pull-ups
2) Wall Balls
3) Ring Rows
4) Jumping Lunges
Score is the lowest amount of reps achieved in any of the 8 intervals. Add up those numbers from each movement for a total
160427BFB
2 minute ABMAT Challenge (partner anchored)
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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