Wednesday 190626

General Warm-up

3 RNFT:

8/leg Single-Leg Glute Bridge Thrust

8 Squatting Thoracic Rotations

4 Empty Barbell RDL

4 Empty Barbell Front Squat

 

warm-up clean to starting weight

 

Strength

Squat Clean

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

 

Workout Of The Day

AMRAP 14:

7 Squat Cleans @155/105

7 TTB/SLAHAP; KAHAP

7 Box Jump @30/24; 24/20; 20/16

 

Accessory, Recovery, Community

3:00 easy cool down walk

Foam roll hip flexors

 

Supplemental Work

Wednesday:

Run 18:00

*Every 3:00 stop and complete :30s Plank

Crossfit Enhance