Monday 180226

I. General Warm-up

Bike/Row/Run 3:00

Burgener warm-up

 

II. Transition and Build Up

Build Snatch to working weight

 

III. Workout Of The Day

Rx

4x 3:00 AMRAP (rest 1:00 between AMRAPS)

Buy-in:

50 DU

8 Snatches @155/105

Max lateral burpees over bar in remaining time

*score is total number of burpees

 

Scale 1

4x 3:00 AMRAP (rest 1:00 between AMRAPS)

Buy-in:

50 DU or 100 SU

8 Snatches @115/75

Max lateral burpees over bar in remaining time

*score is total number of burpees

 

Scale 2

4x 3:00 AMRAP (rest 1:00 between AMRAPS)

Buy-in:

100 SU (if this takes longer than 1:30, scale the reps)

8 Snatches @85/45 or less

Max lateral burpees over bar in remaining time

*score is total number of burpees

 

PERCEIVED INTENSITY - 9/10

 

INTENDED STIMULUS

The conditioning is set up as 4 sets of a 3 minute AMRAP, with 1:00 rest between. Each AMRAP starts with a buy-in of jump rope reps and snatches (power or squat, as needed). Then in the remaining time of the 3:00, accumulate as many burpees as possible. This is a tough, fast burner, so go hard from the beginning. The volume is not extreme, so it should be an all-out effort. If the jump rope reps start to take any longer than 1:30, have athletes scale.

 

IV. Accessory, Recovery, and Community

1) 2:00 Wide split straddle 2:00-3:00

 

V. Supplemental Work

10 Minute EMOM

Min 1- 6-10 Weighted box step-ups/leg (add weight using DB’s, KB’s, or barbell as desired)

Min 2- 10 Seated Strict DB Press 

Crossfit Enhance