Thursday 190912

Warm-up:

Warm-up:

3 RNFT:

1:00 Row

5 FS (start empty, gradually build)

10yd. DB OH Carry/side

 

Strength

A1. Front Squat

5 reps x 3 sets @ heavier than 2 weeks ago (72.5-77.5%); rest 1:00 before A2

 

*tough sets here for those that are experienced - don't max out but should feel challenging

 

 

A2. Bent Over Dual Dumbbell Row

10 reps/leg x 3 sets; rest 1:00 before A1

*tough sets here - should feel challenging while maintaining strict control

 

Workout Of The Day

For Time:

3 Rounds:

10 Alternating DB Power Snatch @50/35

10/8 Cal Row

into

 

2 Rounds:

15 WBS @20/14

60 DU's/120 SU's

into

 

1 Round:

30yd. SA OH Walking Lunge (15yd/side) @50/35

 

*15:00 time cap

 

Movement Scaling:

DB: 40/25; 30/20

WBS: 16/10; 12/8

Recovery

Active Straight Leg Raise x 10/side squeeze 2s at top

Shin-Box Lift Offs x 3-4/side/leg

 

https://www.youtube.com/watch?v=WMHhgHMXF8w&feature=youtu.be

https://www.youtube.com/watch?v=XU-z-hsXfOU&feature=youtu.be

 

Supplemental

Thursday:

4 Rounds @ steady pace

10 Front Foot Elevated Reverse Lunge (5/side)

15yd. Mixed Farmers OH Carry/side

:30-:40s Sorenson Hold

rest :60s

Crossfit Enhance