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Liam F. working his technique with the percentage work from last Friday’s Oly class. Building to a heavy triple Squat Clean. 

FRIDAY

STRENGTH

EMOM x 10 of:
odds = 3 Back Squat, building (heavy)
evens = 8 Strict Chest to Bar Pull-ups

REST

5 minutes

WOD

E4MO4M x 6 sets of:
Run 200 meters
20 Burpees*record your fastest round
**try to keep variance within +/- 10 seconds


ACCESSORY WORK

A. Iron Scap Protocol
B. 100 Hollow Rocks
C. 100 Walking Lunge Steps

SHRED

WOD

Coach’s choice

Cardio
Slide Boards
Rogue Block Complex
ABS

OLYMPIC WEIGHTLIFTING

STRENGTH

E2MO2M x 7 sets:
1 Snatch (full)

STRENGTH

E2MO2M x 7 sets of:
1 Clean & Jerk

STRENGTH

Back Squat 3-2-1 Wave
E2MO2M x 6 sets
1/4 = 3 @ 75%
2/5 = 2 @ 80%
3/6 = 1 @ 85%

ACCESSORY WORK

A. 5 x 5 Bent Over Rows
B. 5 x 5 Strict Press
C. 5 x 5 Weighted Step ups, each leg (do NOT push off back leg)
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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