Monday 190708

General Warm-up

2 Rounds Not For Time:

4 Goblet Weighted Curtsy Squats/side

:15s/side Single-Leg Glute Bridge Hold

12 Captain Morgans/side

 

Strength

Back Squat

6 reps @ 70-75% x 4 sets; rest 2:00-3:00 between sets.

 

Workout Of The Day

For Time:

10-8-6-4-2

Power Snatch @135/95

after each set:

12 WBS @20/14

200m Run

*12:00 time cap

 

Accessory, Recovery, Community

Foam Roll Upper Hamstring 2:00-3:00/side

 

Supplemental Work

Monday:

Rear-Foot Elevated Split Squat

5-7 reps/leg x 3 sets; rest 1:00 between sets

 

Single-Leg Kettlebell RDL

5-7 reps/leg x 3 sets; rest 1:00 between sets

Crossfit Enhance