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#3471 – Thursday 9/26 CrossFit & MIFit WODs

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Thursday 9/26/19

ATHLETE GOAL – During the Extended Warm-up maintain a true Touch-N-Go Power Clean (no long pauses) as the weight increases and hold final weight across for the remaining 4:00 of the EMOM. For the workout go into that Dark Place and hold on to the intensity need to crush this workout!

STIMULUS – Our Extended Warm-up is weightlifting focused with the overall goal to build to a weight that is heavier than their workout weight, but you are still able to maintain good form and fast movement. As the weight gets heavier the catch will get deeper and
you will have to get your body under the barbell faster. Focus on footwork and quick elbows under the bar.
Intensity at its finest that the test for today! Might you be able to “game this” and get a better time? Maybe, but there is no specific game plan for this workout just move as fast as possible and don’t stop until you are finished! Fittest will be sub 5-6.  . Look to go unbroken on the Up Downs and big sets on the Power Clean or very quick singles.


MI Fit Variation

Extended Warm up
EMOM x 8 MINUTES

4 Dumbbell Hang Squat Cleans
Build in weight to as heavy as able

WOD 
Sub DB Hang Squat Cleans for Power Cleans


CrossFit

EXTENDED WARM-UP
EMOM x 8 MINUTES

2 Touch & Go Power Cleans*

*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.


Workout of the Day
22-16-10

Up-Downs
Power Clean 135/95#


FINISHER
10:00 Practice

Hand Stand Walk, Wall Walk or HS Hold Practice & Play