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Garey C. manhandling 365 pound Deadlift’s during last week’s training. 

WEDNESDAY

WOD

For time:
30 Chest to Bar Pull-ups
30 OHS, 95/65
20 Bar Muscle-ups
20 OHS, 135/95
10 Muscle-ups
10 OHS, 185/125

*WOD courtesy of Ben Bergeron


STRENGTH

Snatch (Squat) E2MO2M x 5 sets of:
2 @ 60%
2 @ 65%
3 x 2 @ 70%

ACCESSORY WORK

A. 5 x 3 Fat Gripz or Axle Bar Deadlifts
B. 3 x Max reps of Matador Dips, rest as needed
C. 3 x 8 Single Arm Ring Rows

BASEFIT

WOD

Tabata squat
Max reps of Pull-ups in 4 minutesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for Pull-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of Pull-ups completed.


REST

5 minutes

WOD

Tabata Push-up
Max reps of Box Jump Overs in 4 minutesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for Box Jump Overs immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of Box Jump Overs completed.

 

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

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