3.14.16 – WOD 

  
6pm crew during last week’s 20 minute EMOM.

Monday

CrossFit

Strength:

Back Squat 4 X 4, heavy

• same load across shoot for 80-85% of your 1RM

WOD

For time:

42-30-18 reps of:

Wall Balls, 20/14

30-20-10 reps of:

Box Jumps, 24/20

21-15-9 reps of:

Power Cleans, 95/65, 135/95, 185/115

• ex: Round 1 is 42 Wall Balls, 30 Box Jumps, 21 Power Cleans. Also, Power Clean load goes up each set 

Optional Accessory Work:

3 sets NOT for time of:

8 Heels to Heaven w/ 5 second tempo decent

6 Negative HSPU w/ 5 second decent (scale as needed anywhere from Pike to Deficit)

4 Negative Chest to Bar Pull-ups w/ 5 second decent

• during negative work do NOT perform the concentric phase of the movement; reset at the top of each rep after negative is performed 

BaseFit

WOD:

5 rounds, each as fast as possible, of:

200 meter Run

15 KBS

10 Burpees

5 Strict Pull-ups

• rest 2 minutes after each round 

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

© copyright Powered By WW, LLC 2016

Advertisements
This entry was posted in WODs. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s