160803

Coach Matt working with new member Nikki during her private On-ramp course. 

WEDNESDAY

STRENGTH

160803STRENGTH
E2MO2M x 5 sets:
3 Push Jerk*building; goal is to find a 3 rep max

5 X 3

WOD

160803WOD
15-12-9 reps for time of:
Clean & Jerks, 135/95
Chest to Bar Pull-ups

ACCESSORY WORK

A. 3 x 10 Heels to Heaven, 5 second decent
B. 5 x max reps Push-ups, rest as needed
C. 5 x 5 Bent Over Rows, heavy as possible without moving lower back

BASEFIT

WOD

160803
5 rounds of 3 minutes of:
15 KBS
15 Goblet Squats
20 Jumping Jacks
20 Mountain Climbers, single count
Max Calorie Row
– rest 2 minutes between rounds
*score is total Calories Rowed
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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