Monday 190506

WHITEBOARD BRIEF

– Strength: Build to a 1 1/4 Front Squat 3-Rep max over the course of 6 sets. If you’ve performed this one before shoot for a 5-10# PR.
– Metcon: Today is a benchmark workout that is intended to push you to your limits. With that said, loading needs to be light. Worry less about redlining and more about challenging yourself with a tough pace.

STRENGTH

1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00
– Build to a 3RM.
2) Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s.

METCON

”James B”
4 RFT:
15 Power Snatch (75, 55)
15 Burpees Over the Bar

Rx+: (95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (10 Alt. DB Snatch) (10 Regular Burpees)
9:00 Cap

EXTRA CREDIT

Single Leg Banded Hamstring Curls x 5 Minutes Max Reps alternating legs.

By |2019-05-03T09:51:20+00:00May 5th, 2019|Workout of the Day|