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WEDNESDAY
STRENGTH
160504A
Wendler Strict Press Week 2
*use 90% of actual 1RM then add 5 pounds
1 x 3 @ 70%
1 x 3 @ 80%
1 x 3+ @ 90%
WOD
160504B
20 minute AMRAP of:
400 meter Run
7 Muscle-ups
400 meter Run
7 Muscle-ups
**modification for Muscle-ups = 2 x Chest to Bar Pull-ups OR 2 x Ring Dips (you choose)
ACCESSORY WORK
A. 3 x 12 Dumbbell Bench Press, heavy
B. 3 x 12 Dumbbell French Press, heavy
C. 3 x 12 Dumbbell Hammer Curl to Strict Press, heavy
B. 3 x 12 Dumbbell French Press, heavy
C. 3 x 12 Dumbbell Hammer Curl to Strict Press, heavy
BASEFIT
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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