160902

#TBT 5 years ago. #Progress 

FRIDAY

WOD

160902WOD
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squatsEtc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.


STRENGTH

160902

1 Power Clean + 3 Front Squats + 1 Jerk

Find a max.


ACCESSORY WORK

A. 100 Walking Lunge Steps
B. 3 x 25 Weighted anchored ABMAT SU
C. 8 RFT of: 4/2 Unbroken Ring Muscle-ups

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

1600902
E2MO2M x 7 sets:
1 Snatch (full) @ 90% of 1RM

7 X 1 @ 90%

STRENGTH

160902

E2MO2M x 7 sets:

First 3 rounds perform 1 Clean (full) & Jerk @ 90%
Final 4 rounds perform 1 Clean (full) @ 90% of best Clean


7 X 1 @ 90%

STRENGTH

160902
Push Press, building

5 X 5

ACCESSORY WORK

A. 100 Russian Twists, 20/14 medball
B. 3 x 5 KB TGU first progressions, each side (heavy)
C. Accumulate 5 minutes of Planks, you choose style

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

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