Monday 181022

I. General Warm-up

Easy-Moderate row 4:00 (gradually build the intensity –get the body ready for some tough, high intensity work

 

2 RNFT:

10 Alt. Bird-dogs (5/side)

5 Up-dog/Down-dog transitions

5 Alt. Thoracic Rotations/arm

10 PVC Pass-thru’s

10 PVC OHS

 

II. Transition

3-4 Rounds

2-3 Power Snatches, TnG

Gradually building weight with each set. Use this to get physically and mentally prepped for Touch and Go snatch reps and gauge the weight you should use for Isabel.

 

III. Workout Of The Day

***Benchmark Series Workout- Compare to 180523***

Rx

“Isabel”

For Time:
30 Snatches @135/95

 

Scale 1

“Isabel”

For Time:
30 Snatches @95/65

 

Scale 2

“Isabel”

For Time:
30 Snatches @65/45

 

PERCEIVED INTENSITY – 9.5/10

 

INTENDED STIMULUS

Isabel. All-time classic Benchmark girl workout. This shoulder be fast and tough. Scale weights so that you can push the intensity. Use the same weight that you did in May and try to be your time. Get after it!

 

IV. Accessory, Recovery, Community

3:00 easy cool down row

Foam roll Lats and triceps 2:00-3:00 each

Crossfit Enhance