Workout of the Day | 6/19/17

By | June 18, 2017

Monday 6/19/17, Week 4/Block 1

A) Strength
Power Clean: 1RM. Rest 2:00
– 8-10 Total Sets
– Beg: 10 x 2 working technique

B) Conditioning
“Open WOD 11.5”
AMRAP 20:
5 Power Cleans (135, 95)
10 T2B
15 Wallballs (20, 14)

L3: (115, 75)
L2: (95, 65) (Knee Lifts) (14, 10)
L1: (75, 55) (Knee Lifts) (10, 8)
Scaling Options:
– Sub Touch n Go Deadlifts with a light to moderate weight for Power Cleans.

C) Extra Credit, 5:00
50-100 Banded Leg Curls
Or Reverse Hypers: 3 x 15-20. Rest 90s

Training Intent
– Strength: Spend 5:00 working technique and the another 15:00 building to a 1RM Power Clean. There will be plenty of time to reinforce technique beforehand. We will retest the Power Clean in 12 weeks.
– Metcon: Have a plan to pace yourself for the entire 20:00. Starting off slower than you think will allow you to minimize transition and stay away from redlining. Breaking sets early will allow you to sustain yourself for the long haul. We recommend starting off slower than you think and feeling the workout out before adjusting their pace.

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