Wednesday 180404

I. General Warm-up

20 PVC Pass Thru’s

10 PVC Overhead Squat

10 PVC Hang Snatch High Pull’s

10 PVC Muscle Snatch

 

II. Strength

Power Snatch

Warm-up sets:

2-2-1

Working Sets:

1-1-1-1-1

Build to a moderately heavy Single

Rest 1-2 minutes between

 

III. Transition

Have athletes take warm-up reps and set-up their stations to optimize transition time.

 

IV. Workout Of The Day

Rx

3 Rounds, each for time:

60yd. Shuttle Run (6x10yd Segment)

6 Burpee Box Jumps @24/20

10 Snatches @95/65

6 Burpee Box Jumps @24/20

10 Snatches @95/65

60yd. Shuttle Run

*start a new round every 5:00

 

Scale 1

3 Rounds, each for time:

60yd. Shuttle Run (6x10yd Segment)

6 Burpee Box Jumps @20/12

10 Snatches @75/45

6 Burpee Box Jumps @20/12

10 Snatches @75/45

60yd. Shuttle Run

*start a new round every 5:00

 

Scale 2

3 Rounds, each for time:

40yd. Shuttle Run (4x10yd Segment)

6 Burpee Box Step-up @24/20

10 Snatches @55/35

6 Burpee Box Step-up @24/20

10 Snatches @55/35

40yd. Shuttle Run

*start a new round every 5:00

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Today kicks off with some Snatch strength work to get prepped for the WOD. On this, build to a heavy (but manageable) Single. Not a 1RM (we should all be thinking no misses, just solid lifts). Conditioning is some interval work, where you will get rewarded for getting the work done faster. Try to push the pace and be smooth. Barbell weight should be manageable for unbroken sets. If needed, scale repetitions to allow for at least 1 minute of rest.

 

V. Accessory, Recovery, Community

Couch stretch 3:00 each

 

VI. Supplemental Work

Wednesday:

5 rounds of:

1:00 Bike or Row straight to…

:20-:30s HS Hold straight to…

:30-:40s Plank Hold

rest 1:00-2:00 between

Crossfit Enhance