161021

Posing for the new chalk buckets. 

FRIDAY

EVERY 6 MINUTES

0-6:00

WOD

3 rounds of:
5 Squat Cleans, 155/105
15 Pull-ups

6:00-12:00

WOD

3 rounds of:
5 Overhead Squats, 185/125
10 Chest to Bar Pull-ups

12:00-18:00

WOD

3 rounds of:
5 Power Cleans, 205/135
10 Burpees

18:00-24:00

WOD

3 rounds of:
7 Deadlifts, 225/155
7/5 Muscle-ups

ACCESSORY WORK

A. Reverse Tabata L-Sit Hold
B. 100 Lateral Lunges for Quality
C. 100 Scapula Push ups (all the way down, and all the way up)

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

161021OLYA
EMOM x 7 of:
Power Snatch

7 X 1

STRENGTH

161021OLYB
EMOM x 7 of:
Power Clean

7 X 1

STRENGTH

161021OLYC
Front Squat Wave:
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 82.5%
2 @ 87.5%
1 @ 92.5%

ACCESSORY WORK

A. Double KB Front Rack Step Ups, 4 x 5 each leg
B. Double KB OHS, 3 x 10
C. 3 x 15-25 GHDSU

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

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