TBT

FRIDAY

STRENGTH

EMOM10 Power Snatch
EMOM x 10 of:
1 Power Snatch, building

WOD

“Uprising”
AMRAP in 15 of:
10 Dumbbell Alternating Snatch, 50/35
10 Toes to Bar
10 Dumbbell OH Lunge (single arm), 50/35

BODYBUILDING

A. 4 x max reps GH Raises
B. 4 x 15-25 GHDSU
C. 4 x 20-30 Reverse Hyper
D. Iron Scap Protocol

SHRED

WOD

“Cardio Balls”
2 rounds of:
5 minutes of Rowing
5 minutes of Biking
5 minutes of Basic Jump Roping
5 minutes of Skiing
5 minutes of Jogging

OLYMPIC WEIGHTLIFTING

WARM-UP

A. Superset x 2 of: 15 Good Mornings, 15 Box Jumps (straight legged first round/power position landing second round)/15 GHDSU
B. Burgener Warm-up, Snatch
C. Snatch Balance, 3 x 3

STRENGTH

Snatch
Snatch (Full)

Find today’s max Snatch

STRENGTH

EMOM Snatch
EMOM x 10 of:
1 Snatch

Use 80% of today’s max Snatch across all 10 sets

STRENGTH

“Widow Maker”
1 x 20 Back Squat @ 55-60% of 1RM Back Squat

*only take 3 breaths between reps max


ACCESSORY WORK

A. 100 ABMAT SU with Dumbbell behind head
B. 4 x 8 GH Raises, weighted
C. 4 x 6 Front Rack Box Step Ups, each leg

BASEFIT

WOD

“Downhill Race”
In 5 rounds for time:
50-40-30-20-10 Double Unders
50-40-30-20-10 ABMAT SU
25-20-15-10-5 Goblet Squats
10-8-6-4-2 Burpees
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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