170120

Using the wall for leverage to stretch the Piriformis muscle. Essential for Glute health. 

FRIDAY

WOD

11.3
5 minute AMRAP of:
Squat Clean, 165/110
Jerk, 165/110

REST

10 minutes

WOD

E2MO2M x 8 sets of:
200m Run

ACCESSORY WORK

A. Iron Scap Protocol
B. 4 x max reps of GH Raises
C. 5 Legless Rope Climbs for Quality

OLYMPIC WEIGHTLIFTING

STRENGTH

SNATCH COMPLEX IV
E2MO2M x 5 sets:
1 Power Snatch
2 Snatch Balance
3 Overhead Squat

STRENGTH

CLEAN (Full) Triples
E3MO3M x 5 sets of:
1.1.1 Clean (Full)

STRENGTH

5 x 5 Strict Press

ACCESSORY WORK

A. 5 x 5 Bent Over Rows
B. 5 x 5 Close Grip Bench Press
C. 5 x 10 Stiff Legged Deadlift

SHRED

WOD

Coach’s choice

Cardio
Slide Boards
Rogue Block Complex
ABS

 

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

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