amrap, burpees, crossfit, double unders, squat cleans, training, wod, workouts -

Monday 8.10.20

Warm-up Prep (10-15 Minutes)

2 Rounds

20 Cal Row

10 Push-Ups

10 Sit-Ups

10 Air Squats 

 

Strength/Skill - Push Jerk

EMOM 2x6

Build to a heavy 1 rep.

7-6-5-3-2-1

 

WOD (Workout of the Day) 

"Recess"

AMRAP 16

30 Double Unders

7 Squat Cleans 115/75

9 Bar over Burpees 

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

Stimulus:  

  • Our goal for this workout is to target 6-10 Rounds
  • Score is total rounds plus reps

*Scale accordingly if any exercise cannot be performed RX

Back to Incorporating all 3 Energy Systems (Phosphagen, Glycolytic and Oxidative) in your training on a weekly basis is consequential in developing a well-conditioned engine. Whole-body conditioning increases endurance and muscle strength.

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