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Thursday, January 19, 2023

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Lactate Threshold

*Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

2 min bike/row

10 PVC pass thru > ATW > Good morn

30 sec standing PVC lat/shoulder str

5 PVC snatch grip vertical jumps

5 PVC snatch pulls

5 PVC muscle snatch

5 PVC power snatch

5 BB power snath

10 BB bench press

-3 min prep-

SOD

In 12 min, complete 4-5 sets of 5^ Bench press

-3 min clean-up & return to board-

WOD Review: 4 min

-3 min prep-

WOD

“CF Open 14.1”

10 min AMRAP of:

30 Dubs (60 singles)

15 Power snatches (75/55) (50+ 55/35)

*This can be any style ground to overhead: snatch or clean and jerks can be completed.

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