Friday 190104

I. General Warm-up

Coaches Choice!

 

II. Workout of the Day

Rx

AMRAP 6 w/ a partner:

30/25/20 Cal Bike

30 Alt. DB Power Snatch @50/35

 

rest 2:00

 

AMRAP 6 w/ a partner:

30/25/20 Cal Row

30 SA DB OHS @50/35

 

rest 2:00

 

AMRAP 6 w/ a partner:

30 Burpee Box Jump Over @24/20

30 SA DB S2OH @50/35

 

*split all reps/work as needed.

*for Calories, MM pairs do 30, FM pairs do 25, and FF pairs do 20

 

 

Scale 1:

AMRAP 6 w/ a partner:

30/25/20 Cal Bike

30 Alt. DB Power Snatch @40/25

 

rest 2:00

 

AMRAP 6 w/ a partner:

30/25/20 Cal Row

30 SA DB OHS @40/25

 

rest 2:00

 

AMRAP 6 w/ a partner:

30 Burpee Box Jump Over @20/16

30 SA DB S2OH @40/25

 

*split all reps/work as needed.

*for Calories, MM pairs do 30, FM pairs do 25, and FF pairs do 20

 

Scale 2

AMRAP 6 w/ a partner:

25/20/15 Cal Bike

30 Alt. DB Power Snatch @30/20 or less

 

rest 2:00

 

AMRAP 6 w/ a partner:

25/20/15 Cal Row

30 DB Goblet Squat @30/20 or less

 

rest 2:00

 

AMRAP 6 w/ a partner:

30 Burpee Box Step-Over @20/16

30 SA DB S2OH @30/20 or less

*split all reps/work as needed.

*for Calories, MM pairs do 25, FM pairs do 20, and FF pairs do 15

 

PERCEIVED INTENSITY – 7/10

 

INTENDED STIMULUS

Tough, grinding partner AMRAPs. Choose what station you want to start on and work through each one with 2:00 recovery between. Note the Calorie variations depending on if you are a Male-Male, Female-Male, or Female-Female duo. Scale DB weights and movements as needed (SA DB OHS is very tough for most).

 

III. Accessory, Recovery, Community

Foam roll hip flexors and posterior

Crossfit Enhance