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FRIDAY

WOD

“Supafreak”
15-12-9 reps for time of:
Muscle-ups
Dumbbell Squat Snatch, alternating, 100/70 (single dumbbell)rest 5 minutes21-15-9 reps for time of:
Ring Dips
Dumbbell Power Clean, 50/35 (two dumbbells)rest 5 minutes27-18-9 reps for time of:
Clapping Push-ups
Dumbbell Overhead Squat, 50/35 (two dumbbells)

*score is total time including rest periods


ACCESSORY WORK

A. 100 Cossack Squats for Quality
B. 4 x 6 GH Raises, 5 seconds down, 2 second Pause, explode up
C. Iron Scap Protocol

SHRED

WOD

“Jacked”
12 minute AMRAP of:
Bear Crawl 50′
Jog 10 laps inside gym perimeter
20 Russian Twists

12 minute AMRAP of:
Laps inside the perimeter of the Gym
*every time you pass the Pull-up rig you must do 1 strict Pull-up or Strict TTB

12 minute AMRAP of:
400 meter Jog (forward)
400 meter Jog (backwards)
200 meter Side Shuffle (L)
200 meter Side Shuffle (R)

12 minute AMRAP of:
50 Jumping Jacks
40 Single Unders
30 Mountain Climbers
20 Lateral Lunges
10 Push-ups

OLYMPIC WEIGHTLIFTING

STRENGTH

Snatch Complex 2
5 sets E2MOM
1 Muscle Snatch + 2 Snatch Press + 1 Snatch Balance + 2 OHS

STRENGTH

Power Clean + Push Press
E2M x 7 sets of:
1 Power Clean
2 Push Press

STRENGTH

Pausing Back Squats
Back Squats, 5 x 3, with 2 second Pause in rock bottom

ACCESSORY WORK

A. 5 x 10 Straight Legged Deadlifts
B. 5 x 10 Dumbbell Bench Press
C. 5 x 10 Matador Dips
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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