Thursday 190103

I. General Warm-up

3 RNFT:

10yd. Inchworm

10yd. Reverse Walking Lunge

10 Squatting Thoracic Rotations

 

II. Strength

Back Squat

1x5 @55%

1x5 @60%

1x5 @65%

1x max reps @70%

rest 1:30-2:00 between sets

 

III. Workout of the Day

Rx

For Time:

10-8-6-4-2 Squat Cleans @135/95

35 DU’s after each set (finish with DU’s)

*10:00 time cap

 

Scale 1:

For Time:

10-8-6-4-2 Squat Cleans @95/65

35 DU’s/70 SU’s after each set (finish with DU’s/SU’s)

*10:00 time cap

 

Scale 2

For Time:

10-8-6-4-2 Squat Cleans @75/45

70 SU’s after each set (finish with SU’s)

*10:00 time cap

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Back squat strength work, with our max set finisher. This will be very tough – make sure when you are ready to go, you go for it! Conditioning is another tough squat conditioner of squat cleans and jump rope reps. Squat clean reps descend and jump rope reps happen after each round. Go out hard and hold on.

 

IV. Accessory, Recovery, Community

Couch stretch 2:00 each

 

V. Supplemental Work

Thursday:

10 minute EMOM:

Min 1- 8 Double DB Floor Press

Min 2- 5 Single-arm Bent Over Rows/side

Crossfit Enhance