160707

Athlete: Nate C.

THURSDAY

WARM-UP

160707SKILL
EMOM x 9 of:
Minute 1 = 30-50 Double Unders
Minute 2 = 30 second Bridge Up hold
Minute 3 = SMART Goal (you choose)

WOD

160707WOD
For time:
100 Double Unders
21 Hang Squat Cleans, 115/75
12 Bar Muscle-ups
75 Double Unders
15 Hang Squat Cleans, 115/75
9 Bar Muscle-ups
50 Double Unders
9 Hang Squat Cleans, 115/75
6 Bar Muscle-ups

ACCESSORY WORK

A. 3 x 8 Kettlebell Windmill, each side
B. 3 x 12 Single Arm Turkish Get up start (from lying on back to forearm, each side)
C. 4 x 10 Barbell Bridges, heavy

BASEFIT

WOD

160707BF
4 rounds, each, for time of:
300/250 meter Row
26 KB Russian Twist
20 KBS
15 KB SDHP into Goblet Squat
– rest 2 minutes between rounds
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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