Wednesday 171122

I. General Warm-Up

27 Squat Warm-up

Then…

3 RNFT:

3 Inchworms

6 Table-tops (slow, controlled)

9 “Blackburns” (slow, controlled)

 

II. Skill Work

Burgener warm-up

Gradually build snatch to working weight

 

III. Transition and Build Up

2 rounds: 6 WBS, 4 Pull-ups, 2 Power Snatch

 

IV. Workout Of The Day

Rx

AMRAP 10:

21 WBS @20/14

14 Pull-up

7 Power Snatch @95/65

 

Scale 1

AMRAP 10:

21 WBS @16/10

14 Pull-up

7 Power Snatch @75/55

 

Scale 2

AMRAP 10:

21 WBS @14/8

14 Pull-up

7 Power Snatch @55/35

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

A brutal combination of movements that will make 10 minutes feel a lot longer than it is. Push to big sets on the WBS, be conservative and pace the pull-ups (smart planned rests, quick short sets = sustained over the duration). Power snatch weight should be light enough that it is close to Unbroken TnG each set.

 

V. Accessory, Recovery, Community

1) 5 Slow and controlled max ROM shoulder rotations (backward-forward)/shoulder (squeeze muscles around scapula to pull the arm to as large a ROM as possible, and move through this ROM as slowly as possible)

2) 5 Slow and controlled Down/Up-dog transitions (hold each for 6-8 seconds)

3) 10 Quadruped thoracic rotations/side

Crossfit Enhance