170113

Training partner and friends pushing themselves to new levels in 2017. 

FRIDAY

WOD

“Friday the 13th”
Every 5 minutes x 5 sets of:
5 Touch & Go Power Clean & Push Jerk, heavy as possible
10 Ring Dips, strict if possible
20 Toes to Bar

ACCESSORY WORK

A. Iron Scap Protocol
B. 4 x max rep GH Raises, rest as needed (go for speed, but keep good position)
C. 100 Hollow Rocks

OLYMPIC WEIGHTLIFTING

STRENGTH

SNATCH COMPLEX III
E3MO3M x 5 sets:
1 Snatch Deadlift, pause at knee
1 Snatch Pull
1 Hang Squat Snatch
1 Overhead Squat

STRENGTH

CLEAN COMPLEX III
E3MO3M x 5 sets:
1 Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk

STRENGTH

FRONT SQUAT 3RM
3RM Front Squat

ACCESSORY WORK

A. 3 x 5 Strict Press in Split Jerk Position
B. 3 x 5 Sotts Press
C. 3 x 5 Upside Down KB Press, each arm
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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