Saturday May 27, 2017

Kelly

“Day in and day out many CrossFitters meticulously track their macronutrients, lifts, workout times, etc. Apply this same discipline to tracking how you spend your most precious resource: Time. At the end of each hour make a quick note about how you used the last 60 minutes. If you do this for 2 weeks you will likely be shocked by how much precious time we use ineffectively and inefficiently. Recover this time and use it to propel yourself forward.” – Pat Sherwood

A. 1 Snatch @ 80% EMOM x 15

B. 10 Minute AMRAP
7 Hang Squat Cleans @ 155/105
10 Burpees Over the Bar

*Bonus*
A. 50 Strict HSPU – Every break 10 GHDSU
B. For Time: 30 Cal Row and 30 Cal Bike – 5 Minute Rest then repeat.

Warlock Weightlifting:
Iron Scap Protocol
Technique Primer of Choice: 3-4 sets of 2-3 reps
1. Snatch + OHS – (1+1)RM; 95%, 90% (% of RM)
2. Clean + Jerk – (1+2)RM; 95%, 90% (% of RM)
3. Back Squat – 3RM; 57% x 10
4. Good Morning – 3×4@25%(% of back squat)

Posted on May 26, 2017 in Daily Workout

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