Wednesday 171129

I. General Warm-up

5:00 Turkish Get-up with KB, alternate arms each rep. Focus on good positions, stable shoulder and midline.

 

II. Transition and Build Up/Skill

3 RNFT:

3-5 Clean and jerks (gradually build each round)

5-8 Kip swings/pull-ups (gradually progress each round)

10-13 Scap push-ups/push-ups (gradually progress each round)

12-15 Air Squats

 

III. Workout Of The Day

Rx

AMRAP 10:

5 Power Clean and Jerk @135/95

8 Pull-ups

13 Hand Release Push-ups

21 Air Squats

 

Scale 1

AMRAP 10:

5 Power Clean and Jerk @95/65

8 Pull-ups

13 Hand Release Push-ups

21 Air Squats

 

Scale 2

AMRAP 10:

5 Power Clean and Jerk @75/55

8 Assisted Pull-ups or Ring Rows

13 Hand Release Push-ups

21 Air Squats

 

PERCEIVED INTENSITY - 8.5/10

 

INTENDED STIMULUS

Tough barbell/Cindy-esque combination. Push the pace on the barbell and be smooth and consistent on the gymnastics. Don’t go for big sets early and hit a failure point halfway through. Know yourself, and take conservative rest periods that prevent the rest from being excessive.

 

IV. Accessory, Recovery, Community

  1. Walk 3:00

  2. Mash biceps and forearms.

  3. Banded shoulder

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