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WEDNESDAY CrossFit WOD 5.23.18

22
May

WEDNESDAY CrossFit WOD 5.23.18

HOLIDAY SCHEDULE
Friday 25th – 5:30am/11:30am No 4:30/5:30pm Classes
*Open Gym from 3:30 – 5:00pm

Saturday 26th – Murph on the Lawn @ Case Community Park

Monday 28th – No Classes

Tuesday – Regular Schedule

GYM STRENGTH
Strict Handstand Push-up/ HSPU Negative/ HSPU Hold
4 x 4-6 reps / :20-30

Tempo Push-up 3 Seconds down Explosive push Up
4 x 8-12 reps

Ring Dip / Dip
3 x Max Hold

WOD
“ISABEL”
For Time
30 Snatches
RX
135/95

L2
115/80#

L3
95/65/Scaled

Power Snatch 1RM Recommended Scaling
165 lbs or more Go for RX
145-165 lbs Scale to 115 lbs
115-145 lbs Scale to 95 lbs
95-115 lbs Scale to 75 lbs
75-95 lbs Scale to 55 lbs
55-75 lbs Scale to 45 lbs
 

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