160909

Always a good chart to look back at…

FRIDAY

STRENGTH

E2MO2M x 5 sets:
1 Hang Squat Snatch
1 OHS

WOD

10 minute AMRAP of:
50 Double Unders
15 Handstand Push-ups
15 Deadlifts, 275/185

ACCESSORY WORK

A. 100 Single Leg Squats for quality
B. 4 x 10 Barbell Bridges, heavy
C. Calf Stretch against post, 2 minutes each leg

OLYMPIC WEIGHTLIFTING

WARM-UP

Banded Glute Activation:

10 Forward
10 Backward
10 Lateral (L)
10 Lateral (R)
20 Internal/External hip rotation, 10 per side
20 Single Legged Shoulder Bridge, 10 per side
10 Air Squats w/ band

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

160909OLYA
E2MO2M x 5 sets:
1.1.1 Snatch

5 X 3

STRENGTH

160909OLYB
E2MO2M x 5 sets:
1.1.1 Squat Clean

5 X 3

STRENGTH

160909OLYC
Back Squat, across

3 X 3

STRENGTH

160909OLYD
Push Press, across

3 X 3

ACCESSORY WORK

A. 3 x max effort Static Superman Hold
B. 3 x max effort Hollow Hold
C. Couch Stretch, 5 minutes each leg

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

© copyright Powered By WW, LLC 2016

Advertisements
This entry was posted in WODs. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s