Wednesday 180829

I. General Warm-up

2 RNFT:

3 Inchworms

2 Figure-4 to Lunge w/ OH reach/side

 

2 RNFT:

5 Deadlifts

5 HPC

5 Front Squats w/ 2s pause at bottom

*add weight for 2nd round

 

II. Strength

Squat Clean

1x3 @ 70%

1x3 @ 75%

1x3 @ 80%

1x3 @ 85%

*no touch and go

rest 1:00-2:00 between sets

 

III. Transition and Build Up

Take warm up sets of each movement as needed

 

IV. Workout Of The Day

Rx

AMRAP 12

6 Squat Cleans @185/125

12 Lateral Burpees Over Bar

2 Rope Climbs 15’

 

Scale 1

AMRAP 12

6 Squat Cleans @135/85

12 Lateral Burpees Over Bar

2 Rope Climbs @12’

 

 

Scale 2

AMRAP 12

6 Squat Cleans @135/85

12 Lateral Burpees Over Bar

6 Sit-to-Stands

 

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Heavy cleans to kick us off and get the body ready to go for conditioning. These should all be squat cleans with no touch and go reps. Try to stick to percentages but do not sacrifice technique for load.

Conditioning is a tough 12 minute grinder of cleans, burpees, and rope climbs. Try to aim for consistent pacing and get in to a rhythm for all movements. There shouldn’t be any sprinting here until maybe the end. Focus on consistency and position in the clean even after fatigue has set in.

 

V. Accessory, Recovery, Community

Banded hip flexor stretch 2:00 each

Deep lunge (elbow to instep) 2:00/side

 

VI. Supplemental Work

Wednesday:

Run Option:

10x400m @ or near 1 mile PR Pace

rest 1:30 between

 

Crossfit Enhance