Complex & 3 Rounder – CFS

Apr 24th, 2016

Category: CrossFit

Complex & 3 Rounder – CFS

Tom + Kate

Tom + Kate

Strength
Work Up to a Max for the Complex
3 DB Strict Presses
4 DB Push-presses
5 DB Push-jerks

Level 1
3 Strict Press

5 Push-press

WOD
3 Rounds
60 Double Unders
25 Push-ups
20 Deadlifts (185,135)

Level 2- (155,115)
Level 1- (75,55)

Strength Schedule
Tuesday – Clean – Jerk Complex
Wednesday – Benchmark: “Helen”
Thursday – Back Squat
Friday – Deadlift

At Home WOD
Midline WOD
3 Rounds
1 Minute V-Ups
1 Minute Russian Twists
1 Minute Supermans
1 Minute Bicycle Crunches
Rest 1 Minute

Scroll to Bottom Of Page for More “Travel WODs”

DISCUSSION 1 Comments

  1. KB 04/24/2016 at 5:15 pm

    30 on DB
    Wod. 14:01 120 singles, 15 push ups, L2 deadlift
    Programing has been more 2 my liking lately -tough but with a little bit of fun also like all the extra core stuff