2.17.16 – WOD 

  
From left to right, Zach W. Drew V., and Mike B. 

Wednesday

CrossFit

Barbell:

EMOM X 5 of:

3 Touch & Go Squat Cleans, same load across

• add weight from last week, if you were successful —> final week 

WOD:

7 minute AMRAP of:

7 Thrusters, 75/55

7 Toes to Bar 

7 Box Jump, 24/20

– rest 7 minutes 

Repeat 

Optional Accessory Work:

5 X 5 of DB Hammer Curl into Strict Press, heavy

• hold 30 plank in between sets 

BaseFit

WOD:

3 rounds, each for time, of:

Run 200 meters

10 KBS, Blue/Pink

10 Burpees

10 KBS, Blue/Pink

10 Burpees

Run 200 meters

Rest 5 minutes between sets 

• must be at an ALL OUT pace in order to get desired result 

Barbell Club:

A)

Sumo Deadlift 3-3-3+ @ 70/80/90 % of 1RM*

*always use 90% of actual 1RM when calculating percentages. 

+ means as many reps as it takes to hit failure. Keep track of number

B)

4 X 8 Barbell Bridges, heavy

C)

3 X 15 Back Extensions

D)

3 super sets of:

100 meter Farmer Carry

30 second accumulation Pinch Grip, each hand 


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

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