Monday 190304

General Warm-up

2 RNFT:

3-40 DU/SU

10yd. Weighted T-Walk to Lunge Step (light DB’s)

10yd. Spiderman Crawl

:15s Single-Leg Glute Bridge Hold/leg

 

Strength

Deadlift

Build up to 4x4 @ 70%

rest 2:00-3:00 between

 

Workout Of The Day

***Benchmark Series Workout – Compare to 180711***

Rx

Open 14.1

AMRAP 10

30 Double-Unders

15 Power Snatch @75/55

 

Scale 1

Open 14.1

AMRAP 10:

60 Single-unders

15 Power Snatch @55/35

 

Scale 2

Open 14.1

AMRAP 10:

60 Single-unders

15 Power Snatch @45/25

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Strength deload week before retesting next week. Tough posterior chain combo for conditioning.  This will make 10 minutes feel like a long time. Be focused and aware on Snatch position!

 

Accessory, Recovery, Community

3:00 easy cool down walk

High Box Pigeon stretch

 

Crossfit Enhance