Tuesday 190312

General Warm-up

3 RNFT:

5 Half Kneeling Thoracic Rotations/side

5 Strict SA DB Press+10yd SA OH Walk each side

5 Up-dog/Down-dog Transitions

 

Strength

Strict Press

15:00 to build to 1RM

 

Workout Of The Day

Rx

5 Rounds For Time:

40 DU’s

12 Chest-to-Bar Pull-ups

12 SA DB Hang Clean and Jerks (6/arm) @50/35

*12:00 time cap

 

Scale 1

5 Rounds For Time:

40 DU’s or 80 SU’s

12 Pull-ups

12 SA DB Hang Clean and Jerks (6/arm) @40/25

*12:00 time cap

 

Scale 2

5 Rounds For Time:

80 SU’s

12 Assisted Pull-ups or Ring Rows

12 SA DB Hang Clean and Jerks (6/arm) @30/20

*12:00 time cap

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Strength 1RM retests this week. Make smart jumps that will set you up to give a few solid attempt at slightly more than your previous max!

Conditioning is a tough DB/Pull-up combo again this week. Challenge yourself on the pull-up standard but be willing to scale to maintain a steady pace.

 

Accessory, Recovery, Community

3:00 easy cool down row

Mash pecs and lats

 

Supplemental

Tuesday

3-4 sets

6-8 Barbell Pendlay Rows

10-12 Wtd. GHD Hip Extensions

Crossfit Enhance