assault bike, carve engine, crossfit, functional fitness, power snatches, pull-ups -

Wednesday 11.4.20

Strength/Skill - Snatch

EMOM 2:00 x 6

4-4-3-3-2-1

Build to a heavy 1 Rep Max

 

WOD (Workout of the Day) 

"9-5"

EMOM 3x5 Rounds

10 Calorie Bike

7 Power Snatches 95/65

3 Clock Grip Pull-Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

Stimulus:  

  • Our goal for this workout is to target under 2 Minutes each round
  • Score is slowest round

*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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