Tuesday 190129

I. Warm-up

2 RNFT:

10 SL Glute Bridge/side + :15s hold on last rep

5 Inchworms

10 Empty Bar Deadlifts

 

II. Strength

Deadlift

1x3 @60% (buildup set)

1x3 @65% (buildup set)

1x3 @70% (buildup set)

1x Max reps @75%

 

III. Workout of the Day

Rx

15-12-9-6-3

Hang Power Clean @95/65

3-6-9-12-15

Lateral Burpees Over Bar

*10:00 cap

 

Scale 1:

15-12-9-6-3

Hang Power Clean @75/55

3-6-9-12-15

Lateral Burpees Over Bar

*10:00 Cap

 

Scale 2

15-12-9-6-3

Hang Power Clean @65/45

3-6-9-12-15

Lateral Burpees Over Bar

*10:00 Cap

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

AMRAP strength sets this week at 75%. These will be tough, but make sure to be active and aware of your positions. Set up strong and maintain great technique. The set should be done if technique breaks down. Conditioning is a fast couplet of burpees and hang power clean. Push the pace early and try to hold on as the burpee reps increase each round.

 

IV. Accessory, Recovery, Community

Foam roll posterior change

 

V. Supplemental Work

Tuesday:

3 sets, rest 1:00 between movements:

10-12 Weighted GHD Hip Extension

10-12 KB Z-Press

Crossfit Enhance