Thursday 190207

I. General Warm-up

3 RNFT:

5 Burpees

8 Barbell Kang Squats

8 Glute Bridge Hip Thrusts

 

II. Strength

Back Squat

3x5 @60%-65%

 

III. Workout of the Day

Rx:

For Time:

50/40 Cal Row

80 DB Snatch @50/35

50/40 Cal Row

*Every 2:00 on the minute, including 0:00, perform 5 burpees

**14:00 time cap

 

Scale 1:

For Time:

50/40 Cal Row

80 DB Snatch @40/25

50/40 Cal Row

*Every 2:00 on the minute, including 0:00, perform 5 burpees

**14:00 time cap

 

Scale 1:

For Time:

40/30 Cal Row

80 DB Snatch @30/20 or less

40/30 Cal Row

*Every 2:00 on the minute, including 0:00, perform 5 burpees

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Back squat deload sets, followed by a tough row/DB Snatch chipper, and you must complete 5 burpees every 2:00. Push the pace and try to get it in before the 14:00 time cap. Have fun with this one!

 

IV. Accessory, Recovery, Community

5 min cool down bike/walk followed by 2 min couch stretch

 

V. Supplemental

Monday:

3-4 sets

8-10 Single-arm DB Bench Press/arm

:30s Double DB-to-Chest Bent-Over Row Hold (light!)

Crossfit Enhance