Training partner and friends pushing themselves to new levels in 2017.
FRIDAY
WOD
“Friday the 13th”
Every 5 minutes x 5 sets of:
5 Touch & Go Power Clean & Push Jerk, heavy as possible
10 Ring Dips, strict if possible
20 Toes to Bar
5 Touch & Go Power Clean & Push Jerk, heavy as possible
10 Ring Dips, strict if possible
20 Toes to Bar
ACCESSORY WORK
A. Iron Scap Protocol
B. 4 x max rep GH Raises, rest as needed (go for speed, but keep good position)
C. 100 Hollow Rocks
B. 4 x max rep GH Raises, rest as needed (go for speed, but keep good position)
C. 100 Hollow Rocks
OLYMPIC WEIGHTLIFTING
STRENGTH
SNATCH COMPLEX III
E3MO3M x 5 sets:
1 Snatch Deadlift, pause at knee
1 Snatch Pull
1 Hang Squat Snatch
1 Overhead Squat
1 Snatch Deadlift, pause at knee
1 Snatch Pull
1 Hang Squat Snatch
1 Overhead Squat
STRENGTH
CLEAN COMPLEX III
E3MO3M x 5 sets:
1 Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk
1 Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk
STRENGTH
FRONT SQUAT 3RM
3RM Front Squat
ACCESSORY WORK
A. 3 x 5 Strict Press in Split Jerk Position
B. 3 x 5 Sotts Press
C. 3 x 5 Upside Down KB Press, each arm
B. 3 x 5 Sotts Press
C. 3 x 5 Upside Down KB Press, each arm
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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