Wednesday 180919

I. General Warm-up

2 RNFT:

10 Kang Squats

10 Front-Back Leg Swings

10 Empty Bar Low Hang Power Clean

 

II. Strength

Squat Clean

1x3 @65%

1x3 @70%

1x3 @75%

1x2 @80%

1x2 @85%

rest ~2 minutes between sets

 

III. Workout Of The Day

Rx

5 Rounds For Time:

200m Run

9 Hang Power Clean @135/95

15 Air Squats

13:00 time cap

 

Scale 1

5 Rounds For Time:

200m Run

9 Hang Power Clean @95/65

15 Air Squats

13:00 time cap

 

Scale 2

5 Rounds For Time:

200m Run

9 Hang Power Clean @75/55 or less

15 Air Squats

13:00 time cap

 

PERCEIVED INTENSITY – 8/10

INTENDED STIMULUS

Heavy cleans for strength work today. Our series is getting very intense with lower volume. Make sure even at these heavier loads that we are still keeping technique solid. Conditioning is a tough triplet that will tax the lower body and posterior. Try to be aggressive with pacing and move with purpose. Theres a lot of transitions here that you could let yourself stand around and rest on, so challenge yourself to finish one movement and start in on the next one.

 

IV. Accessory, Recovery, and Community

Wall V-sit

Wall Sumo Squat

 

V. Supplemental Work

Wednesday:

Run:

8x400m @ or near 1 mile PR Pace

rest 1:30-2:00 between

+

8x200m @ or faster than 1 mile PR Pace

rest 1:00 between

Crossfit Enhance