Monday 180730

I. General Warm-up

EMOM 6

Min 1- 5 Empty Bar Muscle Snatch + 5 Empty Bar OHS

Min 2- 10 Alt. Bird Dogs/side

Min 3- 10 Planking Scap Push-ups

 

II. Strength

Snatch

1x5 @ 60%

1x5 @ 65%

1x5 @ 70%

1x5 @ 75%

1x5 @80%

rest 1:00-2:00 between sets

*athletes choice on squat or power and TnG or DnG

 

III. Transition and Build Up

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

 

IV. Workout Of The Day

Rx

AMRAP 10:

16 Alt. DB Power Snatch @50/35

8 DB Facing Burpees

 

Scale 1

AMRAP 10:

16 Alt. DB Power Snatch @40/25

8 DB Facing Burpees

 

Scale 2

AMRAP 10:

16 Alt. DB Power Snatch @30/20 or less

8 DB Facing Burpees

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Snatch 5’s again to get in some high quality volume. As always, prioritize technique.

Conditioning is a tough combo of DB Snatch and DB Facing Burpees (jump over DB each rep). This will make 10 minutes feel like a long time, but try to push the intensity and pacing from the beginning and hold on. Simple, hard work is a great way to start off the week. Make sure to get in a cool down walk and some mobility work post-workout.

 

V. Accessory, Recovery, Community

Cool-down walk 200m

Perfect stretch 5 reps each way (spend time searching around)

 

VI. Supplemental Work

Monday:

3 sets not for time

A1. 6-8 Farmers Single-Leg Bulgarian Split Squats w/ Tempo 31X1: 3 seconds down, 1 second pause at the bottom, up fast, then 1 second pause at the top. Hold DB’s in Farmers hold.

Rest 1:00

A2. 6-8 DB Bench Press w Tempo 31X2: 3 seconds down, 1 second pause at the bottom, up fast, then 2 second pause at the top.

Rest 1:00

*repeat from last week, try to increase load!

Crossfit Enhance