Tuesday 190212

REMINDER: THERE WILL BE NO EVENING CLASSES ON FRIDAY 190215 AS WE WILL BE SETTING UP FOR THE PACEMAKER THIS SATURDAY.

I. General Warm-up

3 RNFT:

15yd. Walking Lunge

15yd. Bear Crawl

15yd. Broad Jump

 

3 RNFT w/ empty bar:

5 Deadlifts

5 Hang Power Snatch

5 Snatch Grip Behind Neck Press

 

II. Strength

Deadlift

5x5 @70-75%

rest 2:00-3:00 between

 

III. Transition

3 Rounds

2-3 Power Snatches, TnG

Gradually building weight with each set. Use this to get physically and mentally prepped for Touch and Go snatch reps and gauge the weight you should use for Isabel.

 

IV. Workout Of The Day

***Benchmark Series Workout- Compare to 181022***

Rx

“Isabel”

For Time:
30 Snatches @135/95

 

Scale 1

“Isabel”

For Time:
30 Snatches @95/65

 

Scale 2

“Isabel”

For Time:
30 Snatches @65/45

 

PERCEIVED INTENSITY – 9.5/10

 

INTENDED STIMULUS

Increasing deadlift intensity again, followed by Isabel. All-time classic Benchmark girl workout. This should be fast and tough. Scale weights so that you can push the intensity. Use the same weight that you did in October and try to beat your time. Get after it!

 

V. Accessory, Recovery, Community

3:00 easy cool down row

Foam roll Lats and triceps 2:00-3:00 each

Crossfit Enhance