WOD STRENGTH-CORE (WEEK 1, WORKOUT B)

28 Sep

Click HERE for archived notes from the Strength-Core Phase 

COMPLEX # 1

  • Front Squat
  • Goodmorning
NOTE:
I am using a true front squat grip for the first time and it SUCKS! but it’s getting easier each workout
Click HERE to see the Front Squat
Click HERE to see the Goodmorning

COMPLEX # 2

  • 1-Arm Dumbbell Snatch
  • Hanging Leg Raise + Weighted Sit Ups

NOTE:

Having to do both arms on the Dumbbell Snatch then 2 exercises for the core is tough, it definitely works the heart

Click HERE to see the 1-Arm Dumbbell Snatch

Click HERE to see the Dumbbell Sit Ups

MET-CON (B)

Crossfit “Elizabeth” @ 95 pounds- 9:02/sec

  • 21 Power Cleans + 21 Bar Dips + 15 Power Cleans + 15 Bar Dips + 9 Power Cleans + 9 Bar Dips
  • YOU SHOULD HAVE A STOP WATCH GOING THE WHOLE TIME AND RECORD HOW LONG IT TAKES YOU… TRY TO BEAT THIS TIME THE NEXT WORKOUT 

NOTE:

Very tough conditioning tool, lots of room for improvement, the original version of this uses gymnastic rings however I use regular bar dips because I do not have rings… although rings would be a better choice if you have them 🙂

Click HERE to see the whole “Elizabeth” workout

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