Athlete: Ron P. staying on point during his trip away from home. Fitness is a lifestyle. Be like Ron and find a gym to drop into when you are away from home.
FRIDAY
WOD
“Power Elizabeth”
21-15-9 reps for time of:
Power Cleans, 135/95
Ring Dips
Power Cleans, 135/95
Ring Dips
STRENGTH
160826STRENGTH
EMOM x 10 of:
1 Power Clean
3 Front Squats
1 Jerk
1 Power Clean
3 Front Squats
1 Jerk
ACCESSORY WORK
A. 5 x 5 Seated DB Strict Press
B. 5 x 5 DB Bent Over Rows
C. 50 Banded Scap Presses
B. 5 x 5 DB Bent Over Rows
C. 50 Banded Scap Presses
OLYMPIC WEIGHTLIFTING
Banded Glute Activation:
10 Forward
10 Backward
10 Lateral (L)
10 Lateral (R)
20 Knees In/Out, 10 per side
20 Single Legged Shoulder Bridge, 10 per side
then,
2 rounds NOT for time of:
10 PVC Pass Thrus
10 PVC OH Lateral Lunge
10 PVC OH Cossack Squat
10 Box Jumps with straight legs then quickly land in power position
E2MO2M x 6 sets:
Set 1-2 = Power Snatch + Hang Squat Snatch + Snatch Balance
Set 3-4 = Power Snatch + Squat Snatch
Set 4-5 = 2 Squat Snatch, touch and go
Set 1-2 = Power Snatch + Hang Squat Snatch + Snatch Balance
Set 3-4 = Power Snatch + Squat Snatch
Set 4-5 = 2 Squat Snatch, touch and go
6 X 1
E2MO2M x 6 sets:
Sets 1-2 = Power Clean + Hang Squat Clean + Front Squat
Sets 3-4 = Power Clean + Squat Clean
Sets 5-6 = 2 Squat Clean, touch and go
Sets 1-2 = Power Clean + Hang Squat Clean + Front Squat
Sets 3-4 = Power Clean + Squat Clean
Sets 5-6 = 2 Squat Clean, touch and go
6 X 1
160826OLYC
Front Squat
7 X 1
A. 3 x 5 KB Sotts Press, each side
B. 3 x 5 KB TGU first progression, each side
C. 3 x 8 Bulgarian Split Squat, each side (heavy)
B. 3 x 5 KB TGU first progression, each side
C. 3 x 8 Bulgarian Split Squat, each side (heavy)
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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