160922

😄👶🏻 aka happy baby

THURSDAY

WOD

For time:
1 round of:
115/80 pounds. hang power cleans, 30 reps
15 ring dips
15-ft. rope climb, 3 ascents
Then, 2 rounds of:
115/80 pounds. hang power cleans, 20 reps
10 ring dips
15-ft. rope climb, 2 ascents
Then, 3 rounds of:
115/80 pounds. hang power cleans, 10 reps
5 ring dips
15-ft. rope climb, 1 ascent

STRENGTH

E2MO2M x 5 sets:
1.1 Snatch (full) w/ 5 second pause in receiving position

5 X 2 @ 80-85%

ACCESSORY WORK

A. Deficit Snatch Pulls 3 x 3 @ 105% of best Snatch (stand on plate)
B. Snatch Grip Strict Press BTN, 4 x 5
C. 3 x max reps Strict BTN Pull-ups

BASEFIT

WOD

4 rounds of:
20 Wall Balls
20 Box Jump Overs
30/20 Calorie Air Bike
– rest 3 minutes between

MOBILITY

WOD

Warm up: down dog with rotation alternate with shoulder extension 

Weighted alternate superman

Todds with band (lumbar mobilization)

Posterior hip glide with band

Pigeon with band (optional elevated pigeon)

Shoulder IR with banded posterior glide

Scap scrubbing 

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

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