170505

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FRIDAY

STRENGTH

Front Rack Lunges, Building

3 x 50′ Front Rack Lunges, max load


WOD

EMOM x 15 of:
minute 1 = 60 Double Unders
minute 2 = 30 Walking Lunge Steps
minute 3 = 15 Toes to Bar

ACCESSORY WORK

A. 4 x 4-6 Tempo GH Raises
B. 30 SHSPU for Quality
C. Iron Scap Protocol

OLYMPIC WEIGHTLIFTING

STRENGTH

1RM Snatch (Full)

STRENGTH

1RM Clean (Full) & Jerk (Split)

STRENGTH

E2MO2M x 6 sets
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 Close Grip Bench Press
C. 3 x 30 Weighted ABMAT SU

SHRED

WOD

“Deplete”

Staying between 70-75% intensity, burn as many calories as possible:

10 minute Row
EMOM perform 5 V-ups

10 minute Bike
EMOM 5 Supermen

10 minute Ski
EMOM 5 pulls w/ ABS only

10 minute Run
EMOM 10 Air Squats

10 minute AMRAP of:
20 Jumping Jacks
20 Single Unders
20 Russian Twists (single count)

 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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