Monday 180305

I. General Warm-up

3 RNFT:

10-10-10-10yd. Lateral Shuffle

3 Figure-4 Lunge + Lateral Flexion/side

10 Captain Morgan’s/side

3 Deadbugs

 

II. Transition and Build Up

3 RNFT:

6 DB Power Snatch

6 TTB/SLAHAP/KAHAP

*go over snatch transition options and standard

 

III. Workout Of The Day

Rx

5 Rounds For Time:

20 DB Power Snatch @50/35

15 TTB

*15 minute time cap

 

Scale 1

5 Rounds For Time:

20 DB Power Snatch @40/25

10 TTB or 15 Straight Leg’s AHAP

*15 minute time cap

 

Scale 2

5 Rounds For Time:

20 DB Power Snatch @30/20

15 Straight Leg’s AHAP or KAHAP

*15 minute time cap

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Tough grinder of closing and opening the hip. A couple approaches could be to really test yourself and see if you can hold on for big sets at the beginning and keep pushing through the pain; on the flip, you could take smart pacing early and try to push at the end. This is a high volume of DB Snatch, so be smart about scaling weight appropriately and don’t let fatigue break down positions.

 

IV. Accessory, Recovery, and Community

Diaphragm mash on KB or DBall 2:00-3:00

Couch stretch

 

V. Supplemental Work

10 Minute EMOM

Min 1- 10yd. weighted walking lunge

Min 2- 10 DB Bench Press 

Crossfit Enhance