170320

MONDAY

STRENGTH

Every 3 minutes x 5 sets of:
3 Back Squats, building (you choose loads)
45 second Plank
16 Russian Twist, 14/10

REST

5 minutes

WOD

EMOM x 20 of:
1 Power Clean
1 Thruster
1 Push Jerk

ACCESSORY WORK

A. Iron Scap Protocol
B. 75 GHDSU for Quality
C. 50 GH Raises for Quality

BASEFIT

WOD

Every 4 minutes for 10 rounds alternate between the two:

3 minutes to:
Row 500/400 meters
Max Burpees over the Row in remaining time
– rest 1 minute

3 minutes to:
Run 400 meters
Max Pull-ups in remaining time
– rest 1 minute

*score is sum of Burpees and Pull-ups

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