Workout of the Day


January 25, 2019

Sport

A: Push Press (4x6 @ 65-70%)

*2-3 min rest b/t sets

B: Metcon (Weight)

Power Snatch OTM - x2 reps on the minute for 8 sets

*70% of 1RM

C: Metcon (Time)

5 RFT:
75 DUs
10 T2B


Performance

A: Push Press (4x6 @ 65-70%)

*2-3 min rest b/t sets

B: Metcon (Weight)

RDL OTM - x5 reps on the minute for 8 sets

*50% of 1RM Back Squat

C: Metcon (Time)

5 RFT:
75 SUs
10 Hanging Knee Raises


A. You will perform 4 sets of 6 reps on the Push Press at 65-70% of your one rep max. You may change the weight of your work sets as long as the percentage stays within 65 and 70. Allow for a 2-3 minute rest in between sets. 

B. Sport - You will perform 8 sets of 2 reps on the Power Snatch. You will do each set at the top of every minute and use the remainder of that minute to rest until your next set. Choose a weight that is around 70% of your one rep max Power Snatch. If you don't have a 1rep max power snatch then you should choose something light enough to not sacrifice the technique. Performance - Performance athletes will do 8 sets of 5 reps on the Romanian Deadlift. Choose a weight that is around 50% of you 1 rep max Back Squat. 

There will be a 90 second rest in between section B and section C

C. Sport - five rounds for time: 75 Double Unders and 10 Toes-to-bar. Performance - five rounds for time: 75 Single Unders and 10 Hanging Knee Raises. This workout will be scored by time.