Wednesday 190508

General Warm-up

Team Relay:

Split the Class in to 2-4 teams (3-5 per team)

Relay: 5 Burpees + 200m Run + 5 Burpees

1 person at a time, next person begins first set of burpees when first person finishes their last 5

 

2 RNFT:

4 Hang Power Clean

4 Hang Squat Clean

4 Front Squat

 

Workout Of The Day

AMRAP 4

10/7 Cal Row

9 Hang Power Clean 115/75 – 95/65 – 65/45

 

Rest 2 min

 

AMRAP 4

10/7 Cal Row

9 Hang Squat Clean 135/85 – 115/75 – 75/55

 

Rest 2 min

 

AMRAP 4

10/7 Cal Row

9 Front Squat 155/95 – 135/85 – 95/65

 

 

Accessory, Recovery, Community

Perfect Stretch

Shin Box Rotations

 

Supplemental Work

Wednesday:

Run Development

800m @ 70% x 2 – rest 3:00 between

600m @ 75% x 3 – rest 2:30 between

400m @ 80% x 4 – rest 2:00 between

Crossfit Enhance