Monday 181119

I. General Warm-up

3 RNFT:

10 Squatting Thoracic Rotations

2 Perfect Stretch/side

10 Table Tops

 

3 RNFT:

5 Power Snatch (gradually build)

:40s Row (gradually build intensity)

 

II. Workout of the Day

Rx

5 Rounds: Start a new round every 4:00

5 Power Snatches @ 75-90% 1RM

+

15/12 Cal Row Sprint

 

*During your rest period, perform 2-3 sets of 3-10 strict pull-ups

 

Scale 1:

5 Rounds: Start a new round every 4:00

5 Power Snatches @ 75-90% 1RM

+

12/9 Cal Row Sprint

 

*During your rest period, perform 2-3 sets of 3-10 strict pull-ups or 5-15 ring rows

 

Scale 2

5 Rounds: Start a new round every 4:00

5 Power Snatches @ 75-90% 1RM

+

9/6 Cal Row Sprint

*During your rest period, perform 2-3 sets of 5-15 ring rows

 

PERCEIVED INTENSITY – 9/10

INTENDED STIMULUS

Final couple weeks of our interval weight training. Rest time is now determined bow how quickly you can get the work done. 5 Power Snatches plus a Row sprint, starting a new set every 4 minutes. Snatches should be heavy and can be done as fast singles if needed to challenge the loading. During your rest, complete a couple sets of strict pull-ups or ring rows to get in some traditional pulling strength to complement the dynamic strength work. Make each round a tough, sprint pace.

 

III. Accessory, Recovery, Community

Easy row 3:00

Straight Leg Lunge Stretch

 

IV. Supplemental Work

Monday:

3 rounds not for time

12 Standing Landmine Rotations

rest :30s

12 Wtd. GHDSU or Wtd. Abmat SU

rest :30s

12 Wtd. GHD Hip Extensions

Crossfit Enhance