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Slide Boards got Mevans feeling some type of way…With that said, we’ve got some more exciting news coming your way after the New Year. 

FRIDAY

WOD

Strength Endurance EMOM For C&J
20 minute EMOM of:
3 Power Cleans
2 Front Squats
1 Push Jerk

REST

Rest 5 minutes

WOD

“All The Gymnastics”
For time:
30 Pull-ups
20 Chest to Bar Pull-ups
10 Bar Muscle-ups

ACCESSORY WORK

A. Iron Scap Protocol Crossover Symmetry
B. 100 Hollow Rocks
C. 4 x 30 Reverse Hyper

SHRED

WOD

50 minutes of SHRED zone:
Switching every 5 minutes:
Cardio
Bodyweight (shoulder emphasis)
Cardio
Bodyweight (ab emphasis)
Cardio
Bodyweight (leg emphasis)
Cardio
Bodyweight (ab emphasis)
Cardio
Your choice

OLYMPIC WEIGHTLIFTING

WARM-UP

400 meter Jog
10 Squat Therapy
10 PVC Pass Thrus
10 Hollow Rocks
10 Air Squats
10 Reverse PVC Pass Thrus
10 Hollow Rocks
10 Jumping Air Squatsthen

2 minutes of Thoracic Spine mobility

then

2 minutes of Front Rack Mobility

then

BB Warm up, 5 reps of each with Snatch Grip

RDL
Bent Over Row
Hang Muscle Snatch
Snatch Balance
Overhead Squat


STRENGTH

EMOM Until Failure (Snatch)
Start with an empty barbell:
EMOM until failure of:
1 Snatch, adding 20/10 pounds each minute

STRENGTH

EMOM Until Failure (Clean & Jerk)
start with 95/65
EMOM until failure of:
1 Clean & Jerk (any style), adding 20/10 pounds each minute

STRENGTH

5 X 5 Back Squat
Back Squat, build to a 5RM

5 X 5

ACCESSORY WORK

A. 3 x 25 Weighted Anchored ABMAT SU
B. 3 x Max Effort Chinese Plank
C. 4 x 8 Single Leg RDL, each side

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

© copyright Powered By WW, LLC 2016

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