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Monday 21/12/15 WOD CrossFit Widnes
- crossfitwidnes
- Dec 20, 2015
- 1 min read
Strength
(WK4 of 4 Phase 2 - De-load)
(5+kg added from phase1)
Front Squats
5 @ 40% 1RM
5 @ 50% 1RM
5 @ 60% 1RM
WOD Fitness for time
15 x Hang Power Cleans 40/20kg
15 x Front Squats
15 x Push Press
400m Run
20 x Hang Power Cleans 40/20kg
20 x Front Squats
20 x Push Press
400m Run
25 x Hang Power Cleans 40/20kg
25 x Front Squats
25 x Push Press
400m Run
WOD Performance for time
10 x Hang Power Cleans 70/50kg
10 x Front Squats 70/50kg
10 x Push press 70/50kg
400m Run
Then
10 x Clean and Jerks 90/60kg (touch and go)
Then
400m Run
10 x Hang Power Cleans 70/50kg
10 x Front Squats 70/50kg
10 x Push press 70/50kg
* If bar is dropped through complex - then 200m run penalty is applied
