Wednesday 180801

I. General Warm-up

10 Kang Squats

10 Front Back Hip Swings/leg

10 Side-Lying Clams/side

10 Bird-dogs/side

 

Take warm-up sets of Back Squat starting with empty bar and gradually building to working weight.

 

II. Strength

Back Squat

1x8 @70%

1x8 @75%

1x8 @80%

 

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

“Happy Birthday Joe”

8 Rounds For Time:

1 Clean and Jerk @255/155

7 Box Jumps @30/24

9 Ring Push-ups (feet must be on plate)

 

Scale 1

“Happy Birthday Joe”

8 Rounds For Time:

1 Clean and Jerk @185/115

7 Box Jumps @24/20

9 HR Push-ups

 

Scale 2

“Happy Birthday Joe”

8 Rounds For Time:

1 Clean and Jerk @115/75 or less

7 Box Jumps or Step-ups @20/16

9 HR Push-ups

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Back Squat strength work with slightly reduced volume from Week 1. That should help you gauge your weights- try to increase from the sets of 10 a couple of weeks ago.

Joes Birthday WOD! Tough combo of Heavy C&J singles combined with BW movements. The push-ups and high jumps will have a fatiguing effect on the C&J so be smart about pacing early. Shoot for no missed reps.

 

V. Accessory, Recovery, Community

Banded Frog 3:00

 

VI. Supplemental

Wednesday:

Running progression:

5x400m @ or near 1 mile PR Pace

rest 1:30 between

+

10x200m @ or faster than 1 mile PR Pace

rest 1:00 between

Crossfit Enhance