Monday 190715

General Warm-up

2 Rounds Not For Time:

3/side Figure-4 Cradle to Lunge w/ Lateral Rotation

:10-:20s Side Star Plank

 

Strength

Back Squat

5 reps @ 75-80% x 4 sets; rest 2:00-3:00 between sets.

 

Workout Of The Day

5 Rounds For Time:

9 Deadlifts @155/105

6 Hang Power Cleans

3 Shoulder-to-Overhead

12/9 Cal Row or Assault Bike

*13:00 time cap

 

Scale 1: 115/75

Scale 2: 85/55

 

Recovery

Wall V-sit x 2:00

Wall Sumo Squat x 2:00

 

Supplemental Work

Monday:

Rear-Foot Elevated Split Squat

4-6 reps/leg x 3 sets; rest 1:00 between sets

 

Single-Leg Kettlebell RDL

4-6 reps/leg x 3 sets; rest 1:00 between sets

Crossfit Enhance