Friday 180720

I. General Warm-up

2 RNFT:

10 Banded Goodmornings

10 Bird-dogs

10 Hollow Rocks

 

Builds Clean pull to working weight

 

II. Strength

Clean Pull

1x5 @ 85%

1x5 @ 90%

2x5 @ 95%

 

*% of Clean 1RM

 

rest 2:00 between sets

 

III. Transition and Build Up

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

 

IV. Workout Of The Day

Rx

10 RFT Alternating w/ a partner:

6 Deadlift @245/165

6 Box Jump @30/24

30m Double KB Front Rack Carry @53/44

 

Scale 1

10 RFT Alternating w/ a partner:

6 Deadlift @185/135

6 Box Jump @24/20

30m Double KB Front Rack Carry @35/26

 

Scale 2

10 RFT Alternating w/ a partner:

6 Deadlift @135/95

6 Box Jump or Step-up @20/12 or as needed

30m Double KB Front Rack Carry @26/13

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Heavy Clean pulls to work on strengthening the first phase of the clean. That’ll get the posterior chain ready to go for the conditioning. Alternating full rounds of moderately heavy deads, high box jumps, and a tough carry. GO hard when you’re up! These rounds should be FAST! Try to stay unbroken on the carry.

 

V. Accessory, Recovery, Community

Foam roll posterior chain.

 

VI. Supplemental Work

Friday:

3 sets not for time

A1. 12 Double KB Front Rack Step-ups @44/26; 35/18; 26/13 or less

Rest 1:00

A2. 10-12 SA KB Bent Over Rows/side

Rest 1:00

Crossfit Enhance