Tuesday 190430

General Warm-up

2 RNFT:

10 Pass-Thru

10 OHS

10 Scorpion Rotations

 

4 RNFT:

5 Power Snatch (gradually build weight)

3 Burpees

 

Workout Of The Day

Rx

For Time:

12-9-6-9-12

Power Snatch @115/75

Lateral Burpee-over-Bar

 

Scale 1

For Time:

12-9-6-9-12

Power Snatch @95/55

Lateral Burpee-over-Bar

 

Scale 2

For Time:

12-9-6-9-12

Power Snatch @75/45

Lateral Burpee-over-Bar

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Tough and highly intense combination. Scale appropriately that this is a tough sprint and not a slow grind.

 

Accessory, Recovery, Community

Recovery walk 200m

Couch stretch 2:00 each

Childs pose 2:00

 

Supplemental

Tuesday:

Aerobic Development

2 sets:

4:00 Bike

4:00 Row

Crossfit Enhance