Wednesday 190619

General Warm-up

2 RNFT:

10 Prone Handcuffs

10 Kang Squats

10 Squatting Thoracic Rotations

 

3 RNFT:

10 Front Back Hip Swings/leg

5 Power Snatch

 

Strength

Power Snatch

3 reps Every :90s x 6 sets (9:00)

 

Workout Of The Day

AMRAP 12:

12 KB Snatch @53/35; 35/26; 26/18 or less (6 right, 6 left)

9 KB Facing Burpees

6 TTB; SLAHAP; KAHAP; TTR

 

Accessory, Recovery, Community

3:00 easy cool down walk

Foam roll Lats

 

Supplemental Work

Wednesday:

Run 16:00

*Every 4:00 stop and complete :45s Plank

 

Crossfit Enhance