Tuesday 15/3/16 WOD CrossFit Widnes

Performance Rowing (open gym)

WK1 Session 3 - refer to your Personal Program


Wendler WK1


2-3 warmup sets then:

5 x 75% 1RM (Use Chart)

5 x 80%

5 x 85%

WOD 10 x RFT

6 x Deadlifts 70/50kg

5 x Hang Cleans

4 x Jerks

** Penalty for dropping bar

Choose either 1 x 15ft Rope Climb or 10 x Burpees

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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



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.