Monday 190520

General Warm-up

4 RNFT:

5 Empty Bar Deadlifts

10 Alternating Lateral Squats (Cossack squats)

10 Calf Raises

 

Build clean to working weight, take warm-up reps of each movement

 

Workout Of The Day

Rx:

AMRAP 15

10 Power Clean @135/95

20 2-for-1 WBS @20/14

40 DU

 

Scale 1

AMRAP 15

10 Power Clean @95/65

20 2-for-1 WBS @16/10

40 DU/80 SU

 

Scale 1

AMRAP 15

10 Power Clean @95/65

20 1-for-2 WBS @12/8 (1 rep = 1 squat + 1 WBS)

40 DU/80 SU

 

Recovery

Couch Stretch

Shin-box Rotations

 

Supplemental

Monday

FBB

3 sets:

10 DB Bench Press w/ 3s Lower

rest :20s

10 SA DB Bent Over Row/arm

rest :20s

:20s HS Hold

rest 1:30

Crossfit Enhance