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04-a-chris-cornell-obit-billboard-1548

WOD

“Cornell”
17 minute AMRAP of:
7 Muscle-ups
20 Deadlifts, 225/155
64 Double Unders

Born 7-20-64
STRENGTH

BENCH PRESS 10-8-6-4-2
E2MO2M x 5 sets of:
Bench Press w/ shoulder width grip
*build to a heavy 2 rep
ACCESSORY WORK

A. 3 x 15 Dumbbell Pec Fly
B. 3 x 15 Banded Push-ups
C. 3 x 30 Dumbbell Pullovers

SHRED

WOD

“Sweat”
25 minute AMCAP of:
250/200 meter Row
10 Inverted Burpees
5 Strict Pull-ups
.3 mile Bike
20 Box Step Ups
10 Hollow Rocks

25 minute AMCAP of:
18/15 Calorie Ski
50 Single Unders
10 Strict Toes to Bar
200 meter Jog (bring phone and stay in zone)
10 Air Squats
10 Reverse Curl to Strict Press

OLYMPIC WEIGHTLIFTING

WARM-UP

A. Junkyard Dog
B. Burgener Warm up
C. Snatch Drop, 3 x 3
STRENGTH

A) E2MO2M x 5 sets:
1 Muscle Snatch
1 Snatch High Pull
1 Snatch (full)
STRENGTH

B) EMOM x 10 of:
1 Snatch
STRENGTH

C) Clean Power Shrugs
5 x 5 of:
Clean Power Shrug, use more weight than your 1RM Clean

*take weight off rack, use straps if you have them, dip and shrug x 5
ACCESSORY WORK

A. 3 x 15 Strict Toes to Bar
B. 5 x 5 Military Press
C. 50 Barbell Bicep Curls

BASEFIT WOD

“Schizophrenia”
5 rounds of 30 seconds of work followed by 30 seconds of rest of:
Wall Balls
Pull-ups
Prisoner Squats
V-ups

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

 
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