CrossFit Workout Of The Day 10/8/2019

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CrossFit:

Push Press from the floor (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

1 to 2 attempts at a new 1RM if you are feeling good!

SUPERSET with/

3 Strict weighted pull-ups w/ 3 second negative

*please do pull-ups without the tempo when alternating with warm-up sets of pull-ups

Then:

For Time (cap13):

rx:

5 Rounds of Cindy

50/35 Cal Row

5 Rounds of Cindy

50/35 Cal Bike

Rx+:

5 Rounds of “Nate”

50/35 Cal Bike

5 Rounds of “C2B Cindy”

50/35 Cal Row

QuickFit:

AMRAP15:

300m run

20 double dumbbell front squats

20 double dumbbell muscle cleans