Monday 7-12-15 WOD CrossFit Widnes

Strength

Wk 2 of 4 Wendler Phase 2

Front Squats

3 x 70% (5kg more than 1rm)

3 x 80%

3 x 90%

Tekkers

Snatch

EMOM 15 mins

1st 5x Squat Snatch Build load (score on heaviest 5x rep)

2nd 6 x Rollouts 3rd 25 x Air Squats

WOD NOTES:

Rollouts to be scaled to situps if athlete cannot demonstrate a neutral spine in the Rollout