160912


Athlete: Desirae R. getting inverted during HSPU. 

MONDAY

CROSSFIT 

STRENGTH

E2MO2M x 3 sets

3 Back Squats

Immediately followed by: 

E2MO2M x 3 sets

3 Front Squats


WOD

5 rounds for REPS of:

Max unbroken Power Cleans, bodyweight

Max unbroken Strict Handstand Push-ups

*no rest between movements; 3 minute rest between rounds


ACCESSORY WORK

A. 4 x max reps Glute Ham Raises

B. 3 x superset of:

6 Bent Over Rows w/ KB in each hand

100m Farmer Carry

C. 3 x 8 Single Arm Ring Row, each side


BASEFIT

WOD

For time:

100 KBS

*every 2 minutes stop and perform 1 round of “Cindy”

immediately into

100 Goblet Squats

*every 3 minutes stop and Run a 200 meter

immediately into

100 ABMAT SU

*EMOM stop and complete 5 Burpees

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