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Who all set a new personal record on Bench Press last Monday?

FRIDAY

STRENGTH

E2MO2M x 5 sets:
3 Sumo Deadlift, building

WOD

“T-Rex”
7 rounds for time of:
7 Knees to Elbows
7 Wall Balls, 20/14
7 Burpees Over the Medball

ACCESSORY WORK

A. Iron Scap Protocol
B. 4 x 15 GH Raises
C. 4 x 10 Lower Ab Foam Roll Drill

SHRED

WOD

“Melting Pot”

50 minute AMRAP of:

100 Single Unders
90 Mountain Climbers, single count
80 Russian Twists, single count
70 Lateral Rogue Block Step Ups
600 meter Jog
500 meter Row
400 meter Ski
30/24 Calorie Bike
20 Hollow Rocks
10 Strict Pull-ups

OLYMPIC WEIGHTLIFTING

STRENGTH

3 Position Snatch (Hi Hang/Low Hang/Floor)
Every 2:30 perform:
3 Position Snatch, (Hi Hang/Low Hang/Floor)record heaviest set

STRENGTH

1 RM Power Clean

STRENGTH

Back Squat, 7 x 2, across

7 X 2 @ 80%

ACCESSORY WORK

A. Bent Over Row, 5 x 5
B. Sotts Press, 5 x 5
C. 75 ABMAT SU hugging Medball, 30/20

BASEFIT

WOD

“KipFit Week 8”

Partner WOD for time:

50-40-30-20-10 reps of:

KBS
ABMAT SU
Walking Lunge Steps w/ KB in each hand

*Run 400 together after each round

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