Monday 9/11/15 WOD CrossFit Widnes

Strength

Spend 5 mins getting to 70% 1RM weight

3 x Front Squats 70% 1RM

3 x Front Squats 80% 1RM

3+ Reps of Front Squats 90% 1RM

**Any more than 3 rep is the target

WOD - For time

21 - 15 - 9 Reps of:

Push Press 50/30kg

400m Run

Then

15 - 10 -5 Reps of:

Push Jerk 70/40kg

200m Run

Then

9 - 6 - 3 Reps of:

Split Jerk 90kg/50kg

**WOD Notes:

Example 21 x Push Press, then 400m Run, then 15 x Push Press then 400m run, then 9 x Push Press then 400m, Then increase weight on bar for next round