161007

Jersy R. determined to finish the rep! 

FRIDAY

STRENGTH

E2MO2M x 5 sets:
3 Back Squats, building

5 X 3

WOD

3 rounds for time of:
30 Wall Balls, 20/14
20 Chest to Bar Pull-ups
10 Front Squats, 225/135 (from floor)

ACCESSORY WORK

A. 3 x 8 KB Windmill, each side
B. 3 x 8 Single Leg RDL, each side
C. 3 x 8 Weighted Box Step Ups, each side

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 A

E2MO2M x 7 sets:
1.1 Squat Snatch

7 X 2

STRENGTH B

E2MO2M x 7 sets:
1.1 Clean (Squat) & Jerk (Split)

7 X 2

STRENGTH C

E3MO3M x 5 sets:
Front Squat, 3 reps

5 X 3

ACCESSORY WORK

A. 4 x 4-6 GH Raises, 5 seconds down, 2 seconds Pause, explode up
B. 3 x 30 Anchored and Weighted ABMAT SU
C. Pancake Splits for 5 minutes

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

© copyright Powered By WW, LLC 2016

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