160805

Zach W. and Bri W. during a partner workout last Saturday. 

FRIDAY

STRENGTH

160805STRENGTH
E2MO2 x 5 sets of:
6 Back Rack Lunges, 3 each side*building to a max load

WOD

160805WOD
7 rounds for time of:
10 Sumo Deadlift High Pull, 95/65
10 Ring Dips

ACCESSORY WORK

A. Reverse Tabata L-Sit Hold
B. 200 meter Farmers Carry w/ KB in eachhand
C. 3 x 20 Weighted Pistols, 10 each side

OLYMPIC WEIGHTLIFTING

STRENGTH

160805OLYA
E2MO2M x 7 sets of:
1 Power Snatch
1 Hang Squat Snatch

*start light/moderate and build every set


7 X 1

STRENGTH

160805OLYB
E2MO2M x 7 sets of:
1.1 Squat Cleans

*start moderate/heavy and build

example: Squat Clean, drop, initiate next rep within 10 seconds


7 X 2

STRENGTH

160805OLYC

Front Squats, 5 x 2, across

*shoot for 85-90%


5 X 2

ACCESSORY WORK

A. Snatch Pulls, 3 x 3, @ 105% of best Snatch
B. Front Rack Sotts Press, 5 x 5, heavy as possible
C. 3 x 25 Anchored ABMAT SU w/ PVC in back rack
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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