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FRIDAY
WOD
5 rounds for time of:
400 meter Run
21 Deadlifts, 185/125
400 meter Run
21 Deadlifts, 185/125
ACCESSORY WORK
A. Iron Scap Protocol
B. 100 Hollow Rocks
C. 5 minute Pancake Stretch
B. 100 Hollow Rocks
C. 5 minute Pancake Stretch
OLYMPIC WEIGHTLIFTING
STRENGTH
E2MO2M x 7 sets:
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%*enter heaviest successful lift
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%*enter heaviest successful lift
STRENGTH
CLEAN COMPLEX
E3MO3M x 7 sets of:
1 Clean Pull
1 Hang Squat Clean
1 Front Squat
1 Split Jerk*if you fail the Jerk, continue the complex without the Jerk to see how high you can get
1 Clean Pull
1 Hang Squat Clean
1 Front Squat
1 Split Jerk*if you fail the Jerk, continue the complex without the Jerk to see how high you can get
STRENGTH
E3MO3M x 5 sets:
5 Overhead Squats (use rack)*building
5 Overhead Squats (use rack)*building
ACCESSORY WORK
A. Strict Press, 3 x 3, heavy
B. Close Grip Bench Press, 3 x 3, heavy
C. Weighted Push-ups, 3 x 3, heavy
B. Close Grip Bench Press, 3 x 3, heavy
C. Weighted Push-ups, 3 x 3, heavy
SHRED
WOD
“Striation”
50 minute AMCAP of:
20 Calorie Row
20 Mountain Climbers, two count
20 Calorie Ski
20 Walking Lunge Steps, two count
200 meter Jog
20 ABMAT SU
20 Double Unders
20 Calorie Bike
20 Grasshoppers, two count
20 Calorie Row
20 Mountain Climbers, two count
20 Calorie Ski
20 Walking Lunge Steps, two count
200 meter Jog
20 ABMAT SU
20 Double Unders
20 Calorie Bike
20 Grasshoppers, two count
KIPFIT
WOD
“KipFit Week 9”
4 rounds, each for time, of:
300/250 meter Row
26 Russian KBS
20 Box Jump Overs
15 KB Goblet Squats
– rest 2 minutes after each round
300/250 meter Row
26 Russian KBS
20 Box Jump Overs
15 KB Goblet Squats
– rest 2 minutes after each round
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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