Daily Workout – Mon, Jan 16
Metcon
200m Run
90 secs/side Couch Stretch
Then for 7 mins cycle through:
5/side Bird Dogs
5/side Dead Bugs
10 Banded Lateral Walks
10 Banded Squats
10 Barbell Hang Squat Cleans
Clean (Weight)
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
30 Double-Unders
15 Power Snatches, 75# / 55#
In Class Stretch
2 mins/side Banded Hamstring Stretch
Optional Extra Work
Complete the following on Assault Bike or Rower:
3200m RPE 7/10
Rest walk 3 mins
1600m RPE 8/10
Rest 3 mins
800m RPE 9/10
In a 15 min window complete:
1.
6 Squat Cleans at65% of 1RM
Rest 30 secs
4 Squat Cleans
Rest 30 secs
2 Squats Cleans
Rest 1min& adjust weight
2.
6 Squat Cleans at75% of 1RM
Rest 30 secs
4 Squat Cleans
Rest 30 secs
2 Squats Cleans
Rest 1min& adjust weight
3.
6 Squat Cleans at80% of 1RM
Rest 30 secs
4 Squat Cleans
Rest 30 secs
2 Squats Cleans
Rest 1min& adjust weight
4.
6 Squat Cleans at85% of 1RM
Rest 30 secs
4 Squat Cleans
Rest 30 secs
2 Squats Cleans