Tuesday 190305

General Warm-up

Row 3:00

 

2 RNFT:

10 Hanging Scap Depression

10 Scap Push-ups

5 Empty Bar Strict Press

 

Strength

Strict Press

Build up to 4x4 @ 70%

rest 2:00-3:00 between

 

Workout Of The Day

Rx

For Time:

24-18-12-6

Calorie Row (20-15-10-5 for ladies)

Pull-up

SA DB S2OH @50/35 (split sets in half/arm = 12/12; 9/9; 6/6; 3/3)

*12:00 time cap

 

Scale 1

For Time:

24-18-12-6

Calorie Row (20-15-10-5 for ladies)

Pull-up

SA DB S2OH @40/25 (split sets in half/arm = 12/12; 9/9; 6/6; 3/3)

*12:00 time cap

 

Scale 2

For Time:

24-18-12-6

Calorie Row (20-15-10-5 for ladies)

Pull-up

SA DB S2OH @ 30/20 or less (split sets in half/arm = 12/12; 9/9; 6/6; 3/3)

*12:00 time cap

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

 

Accessory, Recovery, Community

3:00 easy cool down row

Mash pecs and lats

 

Supplemental

Tuesday

3-4 sets

8-10 Barbell Pendlay Rows

8-10 Wtd. GHD Hip Extensions

Crossfit Enhance