Tuesday 180206

I. General Warm-up

3-5 rounds:

3-5 Snatches to gradually build to working weight

 

II. Transition

Finish setting up stations and get after it!

 

III. Workout Of The Day

Rx

“Kara-Hell”

For Time:

Accumulate 200/150 Calories on the Rower

*Every 3:00 (starting at 0:00) you must complete:

3 Snatches @135/95

15 Wallball Shots @20/14

 

Scale 1

“Kara-Hell”

For Time:

Accumulate 200/150 Calories on the Rower

*Every 3:00 (starting at 0:00) you must complete:

3 Snatches @95/65

15 Wallball Shots @16/10

 

Scale 2

“Kara-Hell”

For Time:

Accumulate 150/100 Calories on the Rower

*Every 3:00 (starting at 0:00) you must complete:

3 Snatches @75/45

15 Wallball Shots @12/6

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

A brutal combination of movements and a mentally challenging workout. The incentive is to push hard to get as many calories as possible each round to limit the amount of times you have to go back to the Snatches and WBS. Be smart about scaling, because if the Snatch and WBS start to take too long, you’re hurting you chances of optimizing time on the rower. Note the calorie reduction for fundamental athletes. *Tip: just in case your rower turns off while you are completing your Snatches/WBS, make sure you are mentally noting where your calorie count is at each time you get off.*

 

IV. Accessory, Recovery, Community

1) 3:00-5:00 Deep lunge/Dragon/Pigeon stretch

 

V. Supplemental Work

Tuesday: Endurance

A. 3x 6:00 on implements of choice @ moderate pace w/ nasal breathing only- rest 2:00 between

Crossfit Enhance