161202

6:30am crew handling business! 

FRIDAY

STRENGTH

161202STRENGTH
E2MO2M x 5 sets:
2 Front Squats, build to a heavy 2 rep

WOD

“Lead Boots”
5 rounds for time of:
400 meter Run
7 Front Squats, 205/135

ACCESSORY WORK

A. 3 x 15 Reverse Snow Angels
B. 50 Sotts Press, 45/35
C. 3 x 25 Weighted and Anchored ABMAT SU (hold DB across chest)

SHRED

WOD

12 minutes at each station between 70-75% of MHR:

Station 1:
5 Inch Worm to Cobras (add Push-up if needed)
20 Jumping Jacks

Station 2:
10 Mountain Climbers, two count
20 Flutter Kicks, two count

Station 3:
Kickboxing
20 Uppercuts, 10 each arm
20 Jabs, 10 each arm
20 Front Kicks, 10 each arm

Station 4:
20 Speed Skaters, 10 each side
10 Burpees
20 Russian Twists, 10 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
10 Forward Monster Walks
10 Backward Monster Walks
10 Lateral Monster Walks (L)
10 Lateral Monster Walks (R)
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 of:
1 Power Snatch
1 Hang Power Snatch
1 Snatch Balance
1 Overhead Squat

STRENGTH B

E2MO2M x 7 sets of:

2 Cleans + 1 Jerk


STRENGTH C

Back Squat, 5 x 5

ACCESSORY WORK

A. 3 x 15 Reverse Snow Angels
B. 50 Sotts Press, 45/35
C. 3 x 25 Weighted and Anchored ABMAT SU (hold DB across chest)

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

© copyright Powered By WW, LLC 2016

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