Monday 190819

General Warm-up

3 RNFT:

20-30 DU/SU

10 Single-Leg Glute Bridge/side

10 Back Squats (gradually build)

 

Strength

Back Squat

On a 15 minute clock

6-8 reps @ 70%

4 reps @85%

2 reps @90%

Find a 1RM

 

rest 2:00-3:00 between sets

 

Workout Of The Day

AMRAP 9

3 Hang Power Snatch @75/55

3 OHS @75/55; 65/45; 55/35

30 DU; 60 SU

6 Hang Power Snatch

6 OHS

30 DU

etc... adding 3 reps to HPS and OHS each round

 

Recovery

5-10 minute easy bike or row cool-down with Nasal breathing only

 

Supplemental Work

Monday:

Box Step-up

@20X1; 2-4 reps/leg with dumbbells loaded @ side x 3 sets

 

Single-Leg Dumbbell RDL

@tempo 20X1; 4-6 reps/leg x 3 sets

Crossfit Enhance