170216

6:30am crew ingredients = consistency; dedication; hard work; results 

THURSDAY

STRENGTH

E2MO2M x 5 sets of:
1 Power Clean + 3 Push Press

WOD

AMRAP in 12 minutes of:
1 Deadlift, 315/225
2 Muscle-ups
3 Box Jumps, 30/24

*each round add 1 rep to each movement
example: round 2 = 2 DL, 3 MU, 4 BJ, round 3 = 3 DL, 4 MU, 5 BJ


ACCESSORY WORK

A. 5 x 5 DB Hammer Curl + Strict Press
B. 4 x 6 Single Leg RDL, each leg
C. 3 x 7 Strict Weighted Stationary Dips

SHRED

WOD

“SHRED Benchmark”
5 rounds of:
200 meter Jog
5 V-ups
10 Hollow Rocks
15 ABMAT SU

immediately into:

4 rounds of:
18/15 Calorie Row or Bike or Ski
12 Walking Lunge Steps, each side
6 Burpees

immediately into:

3 rounds of:
18/15 Calorie Row or Bike or Ski
15 Jumping Jacks
12 Supermen

immediately into:

2 rounds of:
200 Single Unders
20 Reverse Curl into Strict Press, 45/33

immediately into:

100 Lateral Rogue Block Step ups

BASEFIT

WOD

5 rounds of:
3 minute AMRAP of:
15 Russian KBS, Blue/Pink
10 Goblet Squats/Blue/Pink
5 Toes to Bar
Max Calories on Rower in remaining time
– rest 3 minutes between rounds

*score is total calories

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