Workout of the Day

Workout of the Day

rss

Workout of the Day postings


A.
In teams of 3 w/ 1 person working at a time:
2500m row
120 pull-ups
120 double unders
120 KB swings (62/44)
120 OHS (95/65)
1200m run
AMRAP goblet squats
time cap 40 min


Sunday preview:
Mobility 4:00pm





A.
20 min skill session

B.
50 GHD su
15 HSPU
15 toe-to-bar
3 rope climbs
50' OH walking lunge (95/65)
50 GHD su


Saturday preview:

A.
In teams of 3 w/ 1 person working at a time:
2500m row
120 pull-ups
120 double unders
120 KB swings (62/44)
120 OHS (95/65)
1200m run
AMRAP goblet squats
time cap 40 min





A.
Deadlift
6 x 2

B.
AMRAP 5 min
Box jump (24/20)



Friday preview:
A.
20 min skill session

B.
50 GHD su
15 HSPU
15 toe-to-bar
3 rope climbs
50' OH walking lunge (95/65)
50 GHD su





A.
EMOM 30 min
Min 1 3 PC (135/95) + 8 WB (20/14)
Min 2 Row cal (15/12)
Min 3 12 Burpees


Thursday preview:

A.
Deadlift
6 x 2

B.
AMRAP 5 min
Box jump (24/20)





A.
Front squat
3 x 7 02X1

B.
Clean
5 x 3

C.
180 sec FLR


Wednesday preview:

A.
EMOM 30 min
Min 1 3 PC (135/95) + 8 WB (20/14)
Min 2 Row cal (15/12)
Min 3 12 Burpees





A.
20 min skill session

B.
"Helen"
3 rds
400m run
21 kb swing (53/35)
12 Pull ups

compare with 042417


Tuesday preview:

A.
Front squat
3 x 7 02X1

B.
Clean
5 x 3

C.
180 sec FLR





Mobility 4:00pm


Monday preview:


20 min skill session
A.

B.
"Helen"
3 rds
400m run
21 kb swing (53/35)
12 Pull ups

compare with 042417





A.
In teams of 2 w/ partners dividing work equally:
AMRAP 42 min
Row cal (100/80)
800m run (together)
Ski cal (50/40)


Sunday preview:
Mobility 4:00pm

 





A.
In 15 minutes build to a heavy OHS

B.
21, 15, 9
Row cal
GHD su


Saturday preview:

A.
In teams of 2 w/ partners dividing work equally:
AMRAP 42 min
Row cal (100/80)
800m run (together)
Ski cal (50/40)





A.
Deadlift
6 x 3 80%

B.
AMRAP 6 min
4 box jumps (27/24)
3 HSPU
2 ring muscle ups


Friday preview:

A.
In 15 minutes build to a heavy OHS

B.
21, 15, 9
Row cal
GHD su





CrossFit Journal: The Performance-Based Lifestyle Resource
Copyright 2017 by BAMF Enterprises, LLC