burpees, carve engine, crossfit, deadlifts, hang power cleans, run -

Wednesday 9.7.20

Strength/Skill - Deadlift

EMOM 1:30 x 6

7,6,5,3,2,1 Build to a Heavy 1 RM

 

WOD (Workout of the Day) 

"Sicko"

EMOM 2:00 x 10 Rounds

150m Run

3 Bar Facing Burpees

2 Hang Power Cleans #205/155

*Power Cleans should be heavy under duress 

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen

Stimulus:  

  • Our goal for this workout is to target under 1 minute for each round consistently
  • Score is 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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