FRIDAY
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%
WOD
“Two Left Feet”
20 minute AMRAP of:
2 Rope Climbs, 15′
4 Turkish Get-ups, 2 each side, Red/Blue
6 Ring Dips, Muscle-ups to Rings, if possible, turnout, if possible
8 KB Snatch, each side, Red/Blue
100 meter KB Single Arm Farmer Carry, 50 meters each side
2 Rope Climbs, 15′
4 Turkish Get-ups, 2 each side, Red/Blue
6 Ring Dips, Muscle-ups to Rings, if possible, turnout, if possible
8 KB Snatch, each side, Red/Blue
100 meter KB Single Arm Farmer Carry, 50 meters each side
ACCESSORY WORK
A. 100 Hollow Rocks
B. Iron Scap Protocol
C. Couch Stretch 10 minutes total
B. Iron Scap Protocol
C. Couch Stretch 10 minutes total
OLYMPIC WEIGHTLIFTING
STRENGTH
3 Position Snatch (Hang/Low Hang/Floor)
Build up to a heavy complex
STRENGTH
Build up to a heavy complex:
1 Squat Clean
1 Hang Squat Clean (Pause at knees)
1 Front Squat
1 Squat Clean
1 Hang Squat Clean (Pause at knees)
1 Front Squat
STRENGTH
E2MO2M x 7 sets:
1 Split Jerk
1 Split Jerk
ACCESSORY WORK
A. Seated Dumbbell Strict Press, 5 x 5
B. Dumbbell Single Arm Bent Over Row, 5 x 8, each arm
C. Bulgarian Split Squat, 5 x 10, back rack weighted
B. Dumbbell Single Arm Bent Over Row, 5 x 8, each arm
C. Bulgarian Split Squat, 5 x 10, back rack weighted
SHRED
WOD
“Show & Improve”
10 rounds of:
100 meter Jog
10 Lunge Stepsthen8 rounds of:
10 Lateral Box Step Ups
5 ABMAT SU
100 meter Jog
10 Lunge Stepsthen8 rounds of:
10 Lateral Box Step Ups
5 ABMAT SU
then
6 rounds of:
10 Calorie Row
10 Supermen
then
4 rounds of:
10 Calorie Bike
5 Strict Pull-ups
then
2 rounds of:
10 Calorie Ski
5 Strict Handstand Push-ups
then
1 round of:
60 second L-sit hold accumulation
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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