Monday 191007

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 Snatch + 3 Hang Squat Snatch + 3 OHS w/ empty bar or light weight

Gradually build weight to starting weight

 

Strength

Power Snatch + Hang Squat Snatch

In a 12 minute window, complete 6-8 sets of 1 Power Snatch + 1 Hang Squat Snatch

 

Workout Of The Day

AMRAP 1:30:

6 Power Snatch @95/65

12 WBS @20/14

 

rest 1:30

 

AMRAP 1:30:

6 Power Snatch @95/65

6 Burpee Over Bar

 

rest 1:30 x 3 rounds

 

Movement Scaling:

Bar: 75/55; 55/35 or less

 

Recovery

10 Perfect Stretch/side

 

Supplemental Work

Monday:

3 sets:

6 Split Squats/side @3 second lowering tempo

rest :45s

6 Seated DB Arnold Press @ 3 second lowering tempo

rest :45s

Crossfit Enhance