Friday 180525

I. General Warm-Up/Transition

400m Run

20 PVC Pass-thrus

10 Alt. Reverse PVC Lunge Stretch

10 SA DB Deadlifts/arm

8 Presses to Updog w/ 2s pause at the top


Warm-up DB Snatch and BBJO.


II. Workout Of The Day

24 Minute AMRAP w/ a partner – alt. full rounds

12 Alt. DB Snatch @50/35; 40/25; 30/20

6 Burpee Box Jump Overs @24/20; 20/16; 16/12-scale step-overs as needed

200m Run



Fast-paced partner WOD to close out the week. Try to really push the intensity and make your partner keep up with you! Alternating full rounds, so there should be a good amount of rest. Be aggressive with your pace from the beginning, but be sure to be ready for each box jump and stay in good positions on the DB Snatch. (for the sake of scoring, 10m on the run=1 rep).


III. Supplemental Work


Back Squat

Warm-up Sets: 10-8-6-5-3 gradually building

Working: Find 1RM

Crossfit Enhance