Tuesday 181106

I. General Warm-up

3 RNFT:

:45s Row

5 Power Cleans (increase each round)

10 Bird-dogs

 

Build to Power Clean weight

 

II. Workout of the Day

Rx

20:00 EMOM

Min 1- 7 Power Cleans @185/125 + Max Cals Row within the minute

Min 2- Rest

Min 3- Max Reps HSPU within the minute

Min 4- Rest

 

Scale 1:

20:00 EMOM

Min 1- 7 Power Cleans @135/85 + Max Cals Row within the minute

Min 2- Rest

Min 3- Max Reps Pike HSPU within the minute

Min 4- Rest

 

Scale 2

20:00 EMOM

Min 1- 7 Power Cleans @95/55 + Max Cals Row within the minute

Min 2- Rest

Min 3- Max Reps Push-ups within the minute

Min 4- Rest

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

IWT Series format adjusting slightly for a couple of weeks. We are now working in EMOM format and the intensity should increase slightly. Rest periods are reduced and we are incorporating gymnastic movements in to the set-up as well. Weight prescriptions are provided but make adjustments as needed! There are likely to be individuals that need weights in between the suggested levels. Go hard on each minute of work and try to stay unbroken on Power cleans.

Score = avg. weight lifted across 5 rounds + Cals + reps

 

III. Accessory, Recovery, Community

Easy row 3:00

Couch stretch

 

IV. Supplemental Work

4 rounds not for time

20 Russian twists w/ DB

rest :30s

20 Wtd. Abmat sit-ups

rest :30s

20 GHD Hip Extensions

rest 2:00

Crossfit Enhance