160826

Athlete: Ron P. staying on point during his trip away from home. Fitness is a lifestyle. Be like Ron and find a gym to drop into when you are away from home. 

FRIDAY

WOD

“Power Elizabeth”
21-15-9 reps for time of:
Power Cleans, 135/95
Ring Dips

STRENGTH

160826STRENGTH
EMOM x 10 of:
1 Power Clean
3 Front Squats
1 Jerk

ACCESSORY WORK

A. 5 x 5 Seated DB Strict Press
B. 5 x 5 DB Bent Over Rows
C. 50 Banded Scap Presses

OLYMPIC WEIGHTLIFTING

WARM-UP

Banded Glute Activation:

10 Forward
10 Backward
10 Lateral (L)
10 Lateral (R)
20 Knees In/Out, 10 per side
20 Single Legged Shoulder Bridge, 10 per side

then,

2 rounds NOT for time of:
10 PVC Pass Thrus
10 PVC OH Lateral Lunge
10 PVC OH Cossack Squat
10 Box Jumps with straight legs then quickly land in power position


STRENGTH

E2MO2M x 6 sets:
Set 1-2 = Power Snatch + Hang Squat Snatch + Snatch Balance
Set 3-4 = Power Snatch + Squat Snatch
Set 4-5 = 2 Squat Snatch, touch and go

6 X 1

STRENGTH

E2MO2M x 6 sets:
Sets 1-2 = Power Clean + Hang Squat Clean + Front Squat
Sets 3-4 = Power Clean + Squat Clean
Sets 5-6 = 2 Squat Clean, touch and go

6 X 1

STRENGTH

160826OLYC
Front Squat

7 X 1

ACCESSORY WORK

A. 3 x 5 KB Sotts Press, each side
B. 3 x 5 KB TGU first progression, each side
C. 3 x 8 Bulgarian Split Squat, each side (heavy)

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

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