Wednesday 180523

I. General Warm-up

Easy row 3:00 (gradually build the intensity –get the body ready for some tough, high intensity work

 

3 RNFT:

10 Alt. Bird-dogs (5/side)

5 Up-dog/Down-dog transitions

5 Alt. Thoracic Rotations/arm

10 PVC Pass-thru’s

10 PVC OHS

 

II. Transition

8 minute EMOM:

2-3 Power Snatches, TnG

Gradually building weight with each set. Use this to get physically and mentally prepped for Touch and Go snatch reps and gauge the weight you should use for Isabel.

 

III. Workout Of The Day

***Benchmark Series Workout***

Rx

“Isabel”

For Time:
30 Snatches @135/95

 

Scale 1

“Isabel”

For Time:
30 Snatches @95/65

 

Scale 2

“Isabel”

For Time:
30 Snatches @65/45

 

PERCEIVED INTENSITY – 9.5/10

 

INTENDED STIMULUS

Isabel. All-time classic Benchmark girl workout. This shoulder be fast and tough. Scale weights so that you can push the intensity. Be sure to record your time for later comparison. Get after it!

 

IV. Accessory, Recovery, Community

3:00 easy cool down row

Foam roll Lats and triceps 2:00-3:00 each

 

V. Supplemental Work

Wednesday:

4 rounds for quality:

10 Bent over barbell Rows @ as heavy as form allows

10 Farmers Caryy Box Step-ups

1:00 Plank

Crossfit Enhance