Burpee Bar Muscle-ups from Wednesday’s workout.
FRIDAY
STRENGTH
EMOM x 10 of:
1 Squat Clean & Jerk
1 Squat Clean & Jerk
WOD
13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc
ACCESSORY WORK
A. 3 x 15 Reverse Snow Angels, weighted if possible
B. 3 x 10 Close Grip Bench Press
C. 100 Banded Tricep Extensions
B. 3 x 10 Close Grip Bench Press
C. 100 Banded Tricep Extensions
OLYMPIC WEIGHTLIFTING
Banded Glute Activation:
10 Forward
10 Backward
10 Lateral (L)
10 Lateral (R)
20 Internal/External hip rotation, 10 per side
20 Single Legged Shoulder Bridge, 10 per side
10 Air Squats w/ band
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
160916OLYA
EMOM until failure:
1 Snatch (Full)
1 Snatch (Full)
Start at 50% of your 1RM and add 10/5 pounds per minute
160916OLYB
EMOM until failure:
1 Clean (Full) & Jerk (your choice)
1 Clean (Full) & Jerk (your choice)
*Start at 60% of your 1RM and add 10/5 per minute
160916OLYC
Front Squats, 7 x 2, across
A. 4 x 4-6 Glute Ham Riases, 5 second decent, 1 second pause, explode up
B. 3 x 15-25 GHDSU
C. 4 x 8 Single Leg RDL, each leg
B. 3 x 15-25 GHDSU
C. 4 x 8 Single Leg RDL, each leg
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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