Wednesday 180711

I. General Warm-up

“Burgener Warm-up”

 

II. Strength

Snatch

1x5 @ 60%

1x5 @ 65%

1x5 @ 70%

1x5 @ 75%

*squat or power-athlete’s choice

*can be touch and go or drop and go-but make technique the priority

 

rest 2:00-3:00 between sets

 

III. Transition and Build Up

Set up stations. Take any warm-up sets needed.

 

IV. Workout Of The Day

***Benchmark Series Workout***

Rx

Open 14.1

AMRAP 10:

30 Double-unders

15 Power Snatch @75/55

 

Scale 1

Open 14.1

AMRAP 10:

60 Single-unders

15 Power Snatch @55/35

 

Scale 2

Open 14.1

AMRAP 10:

60 Single-unders

15 Power Snatch @45/25

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Starting with some Snatch Strength/skill work. Sets of 5 to get in some solid volume. Percentages, again, are a good guideline but keep technique solid first, then add weight if able to.

Classic Open workout for this weeks Benchmark. This couplet of short sets of jump rope and light Snatches is renowned for being super tough. It will make 10:00 feel like a long time, so be smart with your approach. It is very doable for higher level athletes to stay unbroken, but don’t let yourself redline too early!

 

V. Accessory, Recovery, Community

10 Alt. Perfect Stretch/side (take your time and work around in different positions)

 

VI. Supplemental Work

Wednesday:

For 10:00-15:00 minutes flow through the following at a RELAXED pace (try to stay Nasal breathing only):

:45s Bike

10 Table-tops (Pressing in to Crab walk position)

:45s Row

~10yd Bear Crawl

:45s Bike

5 Arm-bar breath’s/side (video)

:45s Row

10 Seated Shin-box Rotations

 

Crossfit Enhance