Thursday 190214

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

Row 3:00

 

3 RNFT:

5 Goblet Squats (2-3 second pause at bottom)

:30s Plank

 

II. Strength

Back Squat

5x5 @70-75%

rest 2:00-3:00 between

 

III. Workout of the Day

Rx:

4 Rounds For Time:

21/18 Cal Row

15 Goblet Squats @70/53

9 Box Jumps @24/20

*10:00 time cap

 

Scale 1:

4 Rounds For Time:

21/18 Cal Row

15 Goblet Squats @53/35

9 Box Jumps @20/16

*10:00 time cap

 

Scale 2:

4 Rounds For Time:

21/18 Cal Row

15 Goblet Squats @35/26

9 Step Ups @20/16

*10:00 time cap

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Last strength day this week. Conditioning is a tough triplet of rowing, goblet squats, and box jumps. Push the pace and try to hold on to unbroken squat sets.

 

IV. Accessory, Recovery, Community

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

 

V. Supplemental

Monday:

3-4 sets

6-8 Single-arm DB Bench Press/arm

:35s Double DB-to-Chest Bent-Over Row Hold (light!)

Crossfit Enhance