170609

FRIDAY

STRENGTH

Overhead Squat
15 min to find 1rm

WOD

Diane
21-15-9
Deadlift (155)
HSPU

BODYBUILDING

A. 4 x 8 Single Leg Deadlift, each side
B. 4 x 8 One Arm Push-ups
C. 4 x 8 Pallof Press, each side

BASEFIT

WOD

“The Accelerator”
Minutes 1-20
EMOM (all movements each minute)1 Strict Pull-up
2 Burpees
3 Box Jumps
4 Walking Lunge Steps
5 ABMAT SUMinutes 20+
EMOM (same, but adding 1 rep to each movement each minute until failure to complete the round in 1 minute)

SHRED

WOD

“Carnivore”
500 meter Row
5 KB ABMAT SU
400 meter Run
4 Barbell Lunges, from rack
30 calorie Bike
3 Strict Press, from rack
20 calorie Ski
2 Barbell Bicep Curls, heavy
10 Inverted Burpees
1 Strict Muscle-up

OLYMPIC WEIGHTLIFTING

WARM-UP

A. Junkyard Dog
B. Burgener Clean Warm-up
C. Clean Drop Under from rack, 3 x 3

STRENGTH

E2MO2M x 5 sets of:
3 Hang Squat Cleans
– build to 80% of 1RM Squat Clean

STRENGTH

E2MO2M x 5 sets of:
Behind the Neck Split Jerk, clean grip
start out with sets of 3 reps, add weight each set, going down in reps to 2, then add more and find a heavy single

STRENGTH

FRONT SQUAT 3-3-3-3-3
E2MO2M x 5 sets

ACCESSORY WORK

A. Clean Pulls, 3 x 3, heavy
B. Good Mornings, 3 x 5, heavy to 45 degrees
C. 10 minute EMOM of: 2 Turkish Get-ups, heavy
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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