Monday 190513

General Warm-up

Running warm-up Lines

Coaches Choice

 

Workout Of The Day

Rx:

3 RFT:

25 box jumps @24/20

400m run

10 hang power cleans @155/105

 

Scale 1

3 RFT:

25 box jumps @20/16

400m run

10 hang power cleans @115/75

 

Scale 1

3 RFT:

25 step ups @20/16

400m run (scale if unable to complete in 3:00)

10 hang power cleans @85/55

 

 

Recovery 40:00-45:00

Calf/Ankle foam roll and stretch

Saddle stretch

 

Supplemental

Monday

FBB

3 sets:

6 DB Strict Press w/ 3s Lower

rest :20s

6 DB Bent Over Row w/ 3s Lower

rest :20s

20yd Heavy KB Overhead Carry

rest 1:30

Crossfit Enhance