#TBT 5 years ago. #Progress
FRIDAY
WOD
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squatsEtc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
STRENGTH
1 Power Clean + 3 Front Squats + 1 Jerk
Find a max.
ACCESSORY WORK
B. 3 x 25 Weighted anchored ABMAT SU
C. 8 RFT of: 4/2 Unbroken Ring Muscle-ups
OLYMPIC WEIGHTLIFTING
WARM-UP
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
STRENGTH
1 Snatch (full) @ 90% of 1RM
STRENGTH
E2MO2M x 7 sets:
First 3 rounds perform 1 Clean (full) & Jerk @ 90%
Final 4 rounds perform 1 Clean (full) @ 90% of best Clean
STRENGTH
ACCESSORY WORK
B. 3 x 5 KB TGU first progressions, each side (heavy)
C. Accumulate 5 minutes of Planks, you choose style
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2016
