Wednesday 180926

I. General Warm-up

2 RNFT:

50 Single-unders

5 Inchworms

10 Scorpion rotations

 

II. Strength

Push Jerk

1x2 @70%

1x2 @75%

1x2 @80%

1x2 @85%

1x2 @90%

rest ~2 minutes between sets

 

III. Workout Of The Day

Rx:

EMOM 15:

Min 1- :20s Max Reps S2OH @135/95

Min 2- :20s Max Reps Double-Unders

Min 3- :20s Max Reps Burpees

 

Scale 1:

EMOM 15:

Min 1- :20s Max Reps S2OH @95/65

Min 2- :20s Max Reps Double-Unders/Single-Unders

Min 3- :20s Max Reps Burpees

 

Scale 2:

EMOM 15:

Min 1- :20s Max Reps S2OH @75/55

Min 2- :20s Max Reps Single-Unders

Min 3- :20s Max Reps Burpees

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Heavy Push Jerks continue to build our weightlifting intensity. Be fast and focus on strong receiving position in the Jerk. Conditioning is a tough interval EMOM that will be very taxing on the shoulders. Rest is controlled, so every set should be max effort. Make sure Jerk reps are solid and try to hold on to the bar for all :20s.  

 

IV. Accessory, Recovery, Community

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

 

V. Supplemental Work

Wednesday:

Assault Bike:

10:00 Max Effort

Record Cals and Avg. RPM

Crossfit Enhance