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Workout of the Day

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CROSSFIT

Wendler Push Press, Week 2

Use 90% of 1RM for the following

-Set 1: 3 reps at 70%

-Set 2: 3 reps at 80%

-Set 3: 3+ reps at 90%

then,

AMRAP in 7 minutes:

7 KB swings, 2pd/1.5pd

7 Pull ups

CROSSFIT LITE

Annie

50­40­30­20­10 reps of:

double­unders

situps

rest 5 minutes then..

21-15-9-15-21

KB Swings

Burpees

COMPETITOR

20 minutes to find 1 rep max power clean

Then..

Run 400

Rest 2 Minutes

Run 800

Rest 2 minutes

Run 400

Finisher:

75 GHD Situps in as few sets as possible

CFH December 2013 Programming_ALL


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