160504


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WEDNESDAY

STRENGTH

160504A

Wendler Strict Press Week 2

*use 90% of actual 1RM then add 5 pounds


1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

WOD

160504B
20 minute AMRAP of:
400 meter Run
7 Muscle-ups
**modification for Muscle-ups = 2 x Chest to Bar Pull-ups OR 2 x Ring Dips (you choose)

ACCESSORY WORK

A. 3 x 12 Dumbbell Bench Press, heavy
B. 3 x 12 Dumbbell French Press, heavy
C. 3 x 12 Dumbbell Hammer Curl to Strict Press, heavy

BASEFIT

WOD

160504BF
24 minute EMOM of:
minute 1 = 10 Burpee Plate Jumps
minute 2 = 15/12 Calorie Row
minute 3 = 12/10 Calorie Bike
minute 4 = 20 ABMAT SU

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

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