amrap, box jumps, carve engine, crossfit, hang power cleans, pull-ups, wod -

Monday 11.9.20

Strength/Skill - Push Jerk

EMOM 2:00 x 6

4-4-3-3-2-1

Build to a heavy 1 Rep Max

 

WOD (Workout of the Day) 

"Runamok"

AMRAP 16

7 Chest to Bar

12 Box Jumps 24/20

12 KB SDHP 53/35

7 HPC 95/65 

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

Stimulus:  

  • Our goal for this workout is to target 5-8 Rounds

*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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