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Athlete: Desirae R. getting inverted during HSPU. 

MONDAY

CROSSFIT 

STRENGTH

E2MO2M x 3 sets

3 Back Squats

Immediately followed by: 

E2MO2M x 3 sets

3 Front Squats


WOD

5 rounds for REPS of:

Max unbroken Power Cleans, bodyweight

Max unbroken Strict Handstand Push-ups

*no rest between movements; 3 minute rest between rounds


ACCESSORY WORK

A. 4 x max reps Glute Ham Raises

B. 3 x superset of:

6 Bent Over Rows w/ KB in each hand

100m Farmer Carry

C. 3 x 8 Single Arm Ring Row, each side


BASEFIT

WOD

For time:

100 KBS

*every 2 minutes stop and perform 1 round of “Cindy”

immediately into

100 Goblet Squats

*every 3 minutes stop and Run a 200 meter

immediately into

100 ABMAT SU

*EMOM stop and complete 5 Burpees

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level


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