170519

FRIDAY

STRENGTH

E2MOM
7×2 Double Overhand (NO-HOOK)

WOD

“Wodcast Podcast WOD”
21-15-9 reps for time of:
Squat Clean Thrusters, 95/65
Burpee Strict Pull-ups

ACCESSORY WORK

A. 5 x 10 Double KB Front Rack Box Step Ups, 5 each side
B. L-Sit 30 seconds x 3, rest as needed
C. 4 x max reps of GH Raises

SHRED

WOD

“Persistence”
AMCAP in 60 minutes in SHRED zone:
Jog 1 mile
Row 2,000 meters
Bike 3 miles*E3M stop and perform 10 Push-ups & 10 V-ups

OLYMPIC WEIGHTLIFTING

WARM-UP

A. Junkyard Dog
B. Burgener Warm-up
C. Snatch Balance, 3 x 3, start with empty barbell and add weight each set

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

Snatch Tempo Pulls

3 x 1 of 10 seconds up, 10 seconds down hitting all 6 positions

The six positions are:
1- off floor
2- below knee
3- above knee
4- mid thigh. Aka hang
5-the scoop. I call this the down position.
6-can be 3 different names….a. High hang if I am standing only. B. FINISH if I am exploding to a finish position from number 5. C. Can actually be a snatch from 5 position or a clean from 5. Depending on what we are working on.


STRENGTH

Sotts Press (Front Rack), 5 X 5

ACCESSORY WORK

A. 2 x 10 weighted hip extensions, paise 2 seconds at top (parallel to ground)
B. Seated Box Jumps, 5 x 5
C. 50 Anchored ABMAT SU with 5-10 DB behind head

BASEFIT

WOD

“Ups And Downs”
4 rounds, each for time, of:
10 Pull-ups
20 Wall Balls
30 Walking Lunge Steps
40 ABMAT SU
– rest 2 minutes after each round
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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