Monday 21/12/15 WOD CrossFit Widnes

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