Friday 190802

General Warm-Up

Warm-up

2 RNFT:

10yd. Bear Crawl

10yd High Knees

10yd Butt Kick

10yd. Carioca/side

 

Strength

Strict Press

7 reps @ 65-70%

6 reps @ 70-75%

5 reps @ 75-80%

4 reps @80%+

 

rest 2:00-3:00 between sets

 

Workout Of The Day

14:00 AMRAP w/ a Partner:

Partner 1: Max Alternating KB Push Press @53/35; 35/26; 26/18 or less

Partner 2: 200m Run

then switch

 

Partner 1: Max Burpee Box Jump Over @24/20; 20/16; 16/12

Partner 2: 200m Run

then switch

 

Score= KB Push Press+BBJO reps

 

While one partner accumulates reps on the Push Press, the other runs a 200. The partners then switch. After each have completed a set on the Push Press, they then each perform the same thing on BBJO, before going back to Push Press.

 

Recovery

Partner Handcuff Stretch 1:00-2:00

https://www.youtube.com/watch?v=hWRw-EWU4XA&feature=youtu.be

 

Prone Handcuffs 10 reps x 3 sets

https://www.youtube.com/watch?v=N52mWFC6WKc&feature=youtu.be

 

Crossfit Enhance