170525

THURSDAY

STRENGTH

5 Rep Deadlift
5×5 E2MOM
(all at 70% of 2RM)

WOD

“Double Double”
For time:
35 Toes to Bar
20 Double KB Front Rack Step Ups, Blue/Pink, 20″
100 meter Double KB Farmer Carry
25 Toes to Bar
16 Double KB Front Rack Step Ups, Blue/Pink, 20″
100 meter Double KB Farmer Carry
15 Toes to Bar
12 Double KB Front Rack Step Ups, Blue/Pink, 20″
100 meter Double KB Farmer Carry

ACCESSORY WORK

A. 100 Hollow Rocks
B. 100 Hip Extensions
C. Iron Scap Protocol

BASEFIT

WOD

“Bang”
21-15-9 reps for time of:
A-Squats
Push-upsrest 2 minutes21-15-9 reps for time of:
Toes to Bar
Jumping Lunges, each side (42/30/18 total reps)

rest 2 minutes

21-15-9 reps for time of:
Goblet Squat
Pull-ups

rest 2 minutes

Berm Run

 

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