Thursday 180913

I. General Warm-up

3 RNFT:

:45s Row

5 Cross-body DB Deadlifts/side

5 Strict DB Press/side

5 Presses to Up-dogw w/ 2s pause at top

 

II. Workout Of The Day

EMOM 24

Min 1- 10 DB Power Snatch @75/50; 50/35; 40/25 or less

Min 2- 12 Burpees Over Rower

Min 3- 16/12 Cal Row

Min 4- rest

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Tough, grinder conditioning EMOM. Goal is intensity on every minute. Trying to complete the work as quickly as possible and maximize rest time. The row will likely be the longest minute, so make sure you are doing this before the rest to get the most rest time after it. If needing to share equipment, make it waterfall style.

 

III. Accessory, Recovery, Community

15 Table-tops w/ 2s pause at top

10 Alternating Perfect Stretch

 

IV. Supplemental Work

Thursday:

4 sets not for time

A1. 8-10 Split Stance Barbell RDL/leg

Rest 1:00

A2. 8-10 Double DB Prone Bench Row

Rest 1:00

Crossfit Enhance