170413

THURSDAY

STRENGTH

Sumo Deadlift 5 X 3 E2M
E2MO2M x 5 sets:
3 Sumo Deadlift, building

WOD

3 rounds for Reps of:
1 minute of Burpees Over the Bar
1 minute of Rest
1 minute of Chest to Bar Pull-ups
1 minute of Rest
1 minute of Power Clean, 135/95
1 minute of Rest

ACCESSORY WORK

A. 3 x 3 Weighted Dips
B. 3 x 3 Weighted Pull-ups
C. 100 Russian Twists on GHD, weighted

SHRED

WOD

“Toned”
AMCAP in 50 minutes of:
50 Inverted Burpees
50 Single Unders
50 Calorie Row
50 Mountain Climbers
50 Hollow Rocks
50 Calorie Bike
50 Walking Lunge Steps
50 Shuttle Runs, 10 meters

BASEFIT

WOD

5 rounds for time of:
10 KBS
10 KB Goblet Squats

rest 2 minutes

4 rounds for time of:
8 DB Snatch, each arm
16 Box Jump Overs

rest 2 minutes

3 rounds for time of:
6 Pull-ups
18 Mountain Climbers, two count

rest 2 minutes

2 rounds for time of:
600 meter Run
30 V-ups

rest 2 minutes

100 Double Unders

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