Workout of the Day

June
26
2016

Strategizer

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Holiday schedule this week:

Mon – Fri normal hours
Sat – tba
Monday the 4th – closed

Warm-up

30 cal row

20 mb cleans #20/14

10 strict pull ups

2 skin the cats

*banded shoulder stretch

Metcon (No Measure)

EMOM for 5 min:

1 thruster (use same weight of 3 rep max thruster last week)

1 hang squat clean & jerk

1 squat clean & jerk

This is time to work on tecqnique and not important to work on weight so scale down weight if need to

Metcon (AMRAP – Reps)

ME reps of:

STO (shoulder to overhead) #135/95 mrx #115/75

rest 1 min:

ME reps of:

squat clean #135.95 mrx# 115/75

rest 1 min:

ME reps of:

squat snatch #135/95 mrx#115/75

rest 2 min:

then,

AMRAP in 5 min:

STO #135/95 mrx#115/75

squat clean #135/95 mrx#115/75

squat snatch #135/95 mrx#115/75

can combine and partition any movement however you want

STO = 1 rep

Squat clean = 2 reps

Squat snatch = 3 reps

score will be total reps of ME reps of first 3 movements added with total rep of 5 min AMRAP

RX+

155/105

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