Thursday 171130

I. General Warm-Up

Burgener warm-up

 

II. Skill Work

15 Minutes

Build to a 1RM Snatch

 

III. Transition and Build Up

Reset weight, set-up stations, take any warm-up reps necessary

 

IV. Workout Of The Day

Rx

3-6-9-12-12-9-6-3

Power Snatch @95/65

TTB

 

Scale 1

3-6-9-12-12-9-6-3

Power Snatch @75/55

TTB or Straight Leg AHAP

 

Scale 2

3-6-9-12-12-9-6-3

Power Snatch @55/35 or less

Straight Leg AHAP or Bent Knee AHAP

 

PERCEIVED INTENSITY - 9.5/10

INTENDED STIMULUS

Sprint effort couplet. Scale accordingly. Come out hard, hold on as long as possible.

 

V. Accessory, Recovery, Community

  1. Foam roll problem areas

Crossfit Enhance