160420

  

Team CrownTown from right to left Paige F., Ian M., Merisa D., Wayne W., Melissa M., Spencer M., Ashley P. and we’re just missing Corey T. prepping for the California Regional on May 13-15 in San Diego.

WEDNESDAY

CROSSFIT

STRENGTH

160420A

Wendler Week 4 Strict Press

all percentages based off of 90% of actual 1RM

DELOAD WEEK NO FAILURE

 1 x 5 @ 40%


1 x 5 @ 50%


1 x 5 @ 60%


WOD

160420B

For time:

50 Clean & Jerks, 135/95

*EMOM perform 5 Wall Balls, 20/14


 

ACCESSORY WORK

A. 100 Band Pull Aparts
B. 100 Banded Tricep Extensions
c. 3 sets of Max reps Matador Dips


BASEFIT

WOD

160420BF

4 rounds, each for time, of:
Run 400 meters
30 A-Squats
20 KBS, Blue/Pink
10 Russian Twists, two count
– Rest 2 minutes between rounds

*record total elapsed time for all four rounds including rest periods


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

© copyright Powered By WW, LLC 2016

 

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