400m run, amrap, crossfit, run, squat cleans, training, wod, workouts -

Wednesday 9.16.20

Strength/Skill - Chest Blast

EMOM 1:30 x 6

 

5 Ring Push-Ups

5 Deficit Push-Ups

10 Kettlebell Floor Press

*With 20lb. Vest

 

WOD (Workout of the Day) 

"Criss Cross"

5 - 4 Minute AMRAPS

400m Run

9 Squat Cleans 115/85

Rest remainder of time till next AMRAP

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

Stimulus:  

  • Our goal for this workout is to target 2-2:30 Minutes each round
  • Score is longest time

*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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