160711

Always good to get a reminder. 

MONDAY

STRENGTH

160711STRENGTH
E2MO2M x 5 sets:
1 Squat Clean
1 Split Jerk

WOD

160711WOD
9 minute AMRAP of:
5 Burpee, lateral over the bar
4 Clean & Jerks, 115/75
3 Strict Pull-ups

ACCESSORY WORK

A. 30 Strict Ring Dips, not for time
B. 3 x 10/10/10 Barbell Skull Crushers (chin/forehead/over the head)
C. 1 Burnout Set of Dumbbell Bicep Curls (start with the heaviest you can do for 4-6 reps, then go down one set of DBs and perform 6-8 reps, continue this until you complete 5 sets —> there is NO rest between these sets just what it takes to switch DBs

BASEFIT

WOD

160711BF
20 minute AMRAP of:
200 meter Run
15 Wall Balls
10 Push-ups
5 V-ups
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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