Wednesday 180214

Happy Valentines Day!!! <3<3<3

I. General Warm-up

3 RNFT:

2 Perfect stretch/side

6 Muscle snatch (PVC or empty bar)

4 Down-dog/Up-dog transitions

 

II. Transition

2-3 Rounds of 3-5 reps of each movement. Build weight to working weight.

 

III. Workout Of The Day

Rx

AMRAP 20:

1-2-3-4-5-6-7-8-9-10 Power Snatch @135/85

Between each round:

5 C2B Pull-ups

10 Push-ups

15 Air squats

 

Scale 1

AMRAP 20:

1-2-3-4-5-6-7-8-9-10 Power Snatch @95/55

Between each round:

5 Pull-ups

10 Push-ups

15 Air squats

 

Scale 2

AMRAP 20:

1-2-3-4-5-6-7-8-9-10 Power Snatch @75/45

Between each round:

5 Assisted pull-ups or Ring rows

10 Push-ups

15 Air squats

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Tough Cindy variation with an Oly movement build in. Consistency, and keeping the barbell pace sustainable early will allow for the best scores here.

 

IV. Accessory, Recovery, Community

Banded shoulder mobility focusing on extension

 

V. Supplemental Work

Wednesday:

A. Assault Bike- 4x 2:00 for max Calories, 2:00 rest between

Crossfit Enhance