Wednesday 23/12/15 WOD CrossFit Widnes

Strength

(WK4 of 4 Phase 2 - De-load)

(2.5+kg added from phase1)

Shoulder Press

5 @ 40% 1RM

5 @ 50% 1RM

5 @ 60% 1RM

WOD (performance)

"Mary" AMRAP in 20 mins

5 x HSPU

10 x Pistole

15 x Pullups

WOD (Fitness)

"Cindy" AMRAP in 20 mins

5 x Pullups

10 x Pressups

15 x Squats

WOD notes:

Looking for athletes to complete Mary RX.

If not focus on good form and scales for Cindy


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Copyright 2014 © · CrossFit Widnes - Unit 4 Waterloo Court, Waterloo Road, Widnes, Cheshire WA8 6TA

CrossFit Widnes
CrossFit Widnes

Unit 4,

Wellington Street Ind Est

Widnes

WA8 0QF

CrossFit Widnes is a CrossFit Box based in North West of UK. We are a dedicated Strength and Conditioning gym in Cheshire offering Elite CrossFit training, Olympic Lifting, and Strongman Classes. Constantly Varied Functional Movements functional movements performed at High Intensity.