crossfit, push press, ring muscle-ups, rope climbs, snatches, training, wod, workouts -

Tuesday 1.14.20

Warm-up Prep (10-15 Minutes)

 

Strength - Push Press

5 Rounds of 3 Reps EMOM (Every Minute on the Minute)

60%, 65%, 70%, 75%, 80% of 1 Rep Max 

 

WOD (Workout of the Day)

"747"

3 Rounds

7 Snatches 135lb. Men/ 95lb. Women

4 Rope Climbs (15ft. Height)

7 Ring Muscle-Ups

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

Stimulus:  

  • Pick a weight you can do unbroken
  • This is an explosive triplet, there are no areas for rest during an exercise, time your rests to 10-15 seconds and keep that continuous throughout the WOD
  • Sub 10 Minutes is the target for completion
  • Score is Time when all 3 rounds have been completed

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lower the weight, lay to stand rope climbs, ring muscle up scaling 

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.

Tags