Thursday 190523

General Warm-up

4 RNFT:

5 Power Snatch empty

5 Behind Neck Strict Press

5 Sit-ups

15yd High Knee

15yd Butt Kick

 

 

Workout of the Day

Rx:

For Time

25 power snatch 75/55 + 5 GHDSU

20 power snatch 95/65 + 10 GHDSU

15 power snatch 115/75 + 15 GHDSU

10 power snatch 135/95 + 20 GHDSU

5 power snatch 155/105 + 25 GHDSU

*200m run after each set of GHDSU

 

Scale 1:

For Time

25 power snatch 55/35 + 5 Weighted Abmat Sit-ups

20 power snatch 75/55 + 10 Weighted Abmat Sit-ups

15 power snatch 95/65 + 15 Weighted Abmat Sit-ups

10 power snatch 115/75 + 20 Weighted Abmat Sit-ups

5 power snatch 125/85 + 25 Weighted Abmat Sit-ups

*200m run after each set of Weighted Abmat Sit-ups

 

Scale 2:

For Time

25 power snatch 45/25 + 5 Abmat Sit-ups

20 power snatch 55/35 + 10 Abmat Sit-ups

15 power snatch 65/45 + 15 Abmat Sit-ups

10 power snatch 75/55 + 20 Abmat Sit-ups

5 power snatch 95/65 + 25 Abmat Sit-ups

*200m run after each set of Abmat Sit-ups

 

 

Recovery

Foam roll posterior chain and hip flexor

20 Scorpion Rotations

 

Supplemental

Thursday

FBB

3 sets:

10 GHD Hip Extensions

rest :20s

10 Farmers Grip Walking Lunges

rest :20s

10/8 Cal Legs Only Bike

rest 1:30

Crossfit Enhance