Friday 180216

I. General Warm-Up

Junkyard Dog!

 

II. Transition and Build Up

Gradually build OHS and Power Clean to working weight.

 

III. Workout Of The Day

With a Partner

Rx

AMRAP 18

18 TTB

18 OHS @135/85

36 Walking Lunge Steps

36 KBS @70/53

*split reps as desired

 

Scale 1

AMRAP 18

18 Straight Leg AHAP

18 OHS @95/55

36 Walking Lunge Steps

36 KBS @53/35

*split reps as desired

 

Scale 2

AMRAP 18

18 Knee AHAP

18 OHS @65/45

36 Walking Lunge Steps

36 KBS @35/26

*split reps as desired

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Tough partner workout. Split reps as desired. Short, quick sets on TTB and Cleans will be most effective. OHS try to split in half! Push hard when you’re going!

 

IV. Accessory, Recovery, Community

Mobility of choice!

 

V. Supplemental Work

Friday:

A.             Deadlift- 4x4 @ 5-10lbs heavier than last week

Crossfit Enhance