160502

STRENGTH

160502B

Wendler Back Squat Week 2

*use 90% of your actual 1RM then add 10 pounds (2nd cycle)


1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

WOD

160502C
4 rounds of 4 minutes:
10 Handstand Push-ups
15 Deadlifts, 205/135
20 Wall Balls, 20/14
Max Calories on Rower
-rest 3 minutes between rounds

ACCESSORY WORK

A. Bulgarian Split Squats 3 x 12, hold Kettlebells in each hand for weight
B. 100 Walking Lunge Steps, 50 each side
C. Seated Box Jumps, 5 x 5, as high as possible; NO bounding
BASEFIT

WOD
160502BF
20 minute AMRAP of:
40 Kettlebell Swings, Blue/Pink
30 Box Jump Overs
20 Toes to Bar
10 Elevated Heel Single Leg Glute Bridge (each side)
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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