Monday 190930

General Warm-up

10 Front-Back Hip Swings/leg

10 Side-to-Side Hip Swings/leg

10 Squats

10 Alt. Reverse Lunges

10 Push-ups

10 Up-dog/Down-dog

10 Prone Handcuffs

 

3-4 sets of 3 Power Clean + 3 Hang Squat Clean + 3 Press->Push Press w/ empty bar or light weight

Gradually build weight to starting weight

 

Strength

Power Clean+HSC+Jerk

In a 12 minute window, complete 6-8 sets of 1 Power Clean + 1 Hang Squat Clean + 1 Jerk (split or push)

 

Workout Of The Day

AMRAP 2:

15 Power Clean & Jerk @115/75

AMRAP Cal Row in Remaining Time

 

rest 2:00

 

AMRAP 2:

18/15 Cal Row

AMRAP Power Clean & Jerk @115/75 in Remaining Time

 

rest 2:00 x 3 rounds

 

Movement Scaling:

Bar: 85/55; 65/45 or less

 

Recovery

Pigeon Stretch x 2:00/side

Shin Box Rotations x 20/side

 

Supplemental Work

Monday:

3 sets:

8 Split Squats/side @3 second lowering tempo

rest :45s

8 Seated DB Arnold Press @ 3 second lowering tempo

rest :45s

 

Crossfit Enhance