Friday 181116

I. General Warm-up

Coaches choice

 

II. Workout Of The Day

Rx:

2 Rounds For Time w/ a Partner:

60 Single-Arm Russian KBS @53/35

30 TTB

60 Single-Arm KB Thrusters @53/35

30 TTB

 

Scale 1:

2 Rounds For Time w/ a Partner:

60 Single-Arm Russian KBS @35/26

30 SLAHAP

60 Single-Arm KB Thrusters @35/26

30 SLAHAP

 

Scale 2:

2 Rounds For Time w/ a Partner:

60 Single-Arm Russian KBS @26/18

30 KAHAP

60 Single-Arm KB Thrusters @26/18

30 KAHAP

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Tough combination of Single-arm KB movements and TTB. This will tax the grip, shoulders, and midline. Split reps with your partner as needed.  On the single-arm work, you may alternate arms as desired and all reps can be split with your partner as needed.

 

III. Accessory, Recovery, Community

4-Way Wrist stretch

Couch stretch

 

IV. Supplemental Work

4 rounds not for time:

10 Barbell Rows

rest :30s

8 Alternating Top-Down DB Bench Press

rest :30s

20 Band pull-aparts

rest 2:00

Crossfit Enhance