4.11.16 – WOD 

  
Front Squats from Lorenzo (left), Tim (upper right) and Adam (lower right). 

Monday 

CrossFit 

Strength:

Back Squat 5-3-1+ @ 75/85/95 % of 1RM*

*always use 90% of actual 1RM

+ as many reps as possible until failure; note reps and weight

WOD:

For time:

10 Handstand Push-ups

20 Power Snatch, 115/75

10 Handstand Push-ups

20 Overhead Squats, 115/75

10 Handstand Push-ups

20 Snatch Grip Push Press, 115/75

10 Handstand Push-ups

20 Snatch Grip Deadlift, 115/75

Optional Accessory Work:

A.

 3 X 5 superset of:

Box Jumps w/ Dumbbells in each hand (step down)

One legged Squats, 5 each side 

B. 

2 X 40 Jumping Lunges 

2 X 30 Speed Skaters 

2 X 20 GHDSU 

• NOT for time; do NOT superset 

BaseFit 

WOD:

5 rounds of:

10 Pull-ups

10 Push-ups

100 meter Run

Rest 5 minutes

4 rounds of:

15 KBS

15 Goblet Squats 

100 meter Run 

Rest 5 minutes 

3 rounds of:

25 ABMAT SU

25 Supermen

200 meter Run 

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

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