Liam F. working his technique with the percentage work from last Friday’s Oly class. Building to a heavy triple Squat Clean.
FRIDAY
STRENGTH
EMOM x 10 of:
odds = 3 Back Squat, building (heavy)
evens = 8 Strict Chest to Bar Pull-ups
odds = 3 Back Squat, building (heavy)
evens = 8 Strict Chest to Bar Pull-ups
REST
5 minutes
WOD
E4MO4M x 6 sets of:
Run 200 meters
20 Burpees*record your fastest round
**try to keep variance within +/- 10 seconds
Run 200 meters
20 Burpees*record your fastest round
**try to keep variance within +/- 10 seconds
ACCESSORY WORK
A. Iron Scap Protocol
B. 100 Hollow Rocks
C. 100 Walking Lunge Steps
B. 100 Hollow Rocks
C. 100 Walking Lunge Steps
SHRED
WOD
Coach’s choice
Cardio
Slide Boards
Rogue Block Complex
ABS
OLYMPIC WEIGHTLIFTING
STRENGTH
E2MO2M x 7 sets:
1 Snatch (full)
1 Snatch (full)
STRENGTH
E2MO2M x 7 sets of:
1 Clean & Jerk
1 Clean & Jerk
STRENGTH
Back Squat 3-2-1 Wave
E2MO2M x 6 sets
1/4 = 3 @ 75%
2/5 = 2 @ 80%
3/6 = 1 @ 85%
1/4 = 3 @ 75%
2/5 = 2 @ 80%
3/6 = 1 @ 85%
ACCESSORY WORK
A. 5 x 5 Bent Over Rows
B. 5 x 5 Strict Press
C. 5 x 5 Weighted Step ups, each leg (do NOT push off back leg)
B. 5 x 5 Strict Press
C. 5 x 5 Weighted Step ups, each leg (do NOT push off back leg)
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2017
