Tuesday 180904

I. General Warm-up

2 RNFT:

10 PVC Pass-thru

10 Front-Back Hip Swings

 

2 RNFT:

5 Barbell Muscle Snatch

5 Behind the Neck Strict Press

 

II. Strength

Power Snatch

1x3 @70%

1x3 @75%

1x3 @80%

1x3 @85%

rest ~2 minutes between sets

 

III. Workout of the Day

Rx

4 Rounds For Time:

12 Hang Power Snatches @95/65

200m Run

*10:00 time cap

 

Scale 1

4 Rounds For Time:

12 Hang Power Snatches @75/55

200m Run

*10:00 time cap

 

Scale 2

4 Rounds For Time:

12 Hang Power Snatches @55/35

200m Run

*10:00 time cap

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Power Snatch strength work starts the day off. The intensity on these are pretty high, so athletes can Touch and GO if desired but it may be challenging at the higher percentage end. Make sure we are still focusing on strong set-up positions and not letting technique break down due to load.

Conditioning is a tough, quick combo of Hang Power Snatch and Running. Try to stay unbroken and push the pace here to get done within the 10:00 cap.

 

IV. Accessory, Recovery, Community

Foam roll lateral hip/glute and forearms

 

V. Supplemental Work

Tuesday:

Handstand Strength:

4 sets:

6-8 KB Z-press

rest :30s

20-30 Banded Tricep Extensions

rest :30s

Max rep Strict HSPU or Pike HSPU

Rest 2-3 minutes between sets

Crossfit Enhance