160713

6pm Monday crew working on their technique before the Clean & Jerk strength workout. 

WEDNESDAY

WOD

160713WOD
For time:
50 Wall Balls, 20/14
400 Run w/ Medball, 20/14
30 Power Snatch, 95/65
20 Strict Handstand Push-ups

STRENGTH

160713STRENGTH
E2MO2M x 5 sets:
1.1 Power Snatch
*second rep must be initiated within 10 seconds of completing the 1st rep

ACCESSORY WORK

A. Elevated Pigeon Stretch, 3 minutes (each leg)
B. Anchored T-Spine stretch, 3 minutes
C. Weighted Butterfly Stretch, 3 minutes

BASEFIT

WOD

160713BF
5 rounds for time of:
20 Squat Thrusts
20 ABMAT SU
20 Russian KBS
20 Push-ups
– rest 2 minutes
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