170407

FRIDAY

WOD

5 rounds for time of:
400 meter Run
21 Deadlifts, 185/125

ACCESSORY WORK

A. Iron Scap Protocol
B. 100 Hollow Rocks
C. 5 minute Pancake Stretch

OLYMPIC WEIGHTLIFTING

STRENGTH

E2MO2M x 7 sets:
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%*enter heaviest successful lift

STRENGTH

CLEAN COMPLEX
E3MO3M x 7 sets of:
1 Clean Pull
1 Hang Squat Clean
1 Front Squat
1 Split Jerk*if you fail the Jerk, continue the complex without the Jerk to see how high you can get

STRENGTH

E3MO3M x 5 sets:
5 Overhead Squats (use rack)*building

ACCESSORY WORK

A. Strict Press, 3 x 3, heavy
B. Close Grip Bench Press, 3 x 3, heavy
C. Weighted Push-ups, 3 x 3, heavy

SHRED

WOD

“Striation”
50 minute AMCAP of:
20 Calorie Row
20 Mountain Climbers, two count
20 Calorie Ski
20 Walking Lunge Steps, two count
200 meter Jog
20 ABMAT SU
20 Double Unders
20 Calorie Bike
20 Grasshoppers, two count

KIPFIT

WOD

“KipFit Week 9”
4 rounds, each for time, of:
300/250 meter Row
26 Russian KBS
20 Box Jump Overs
15 KB Goblet Squats
– rest 2 minutes after each round
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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