CrossFit Workout Of The Day 11/14/2017

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Work the circuit for in 25 min:

-Front Squats: 3 reps with 2 second pause in the bottom

-10 Dumbbell Rows/Side

-10 ABS

Then:

3RFT w/ 15 minute cap:

10 Squat Cleans 185/125

20 Burpees over-the-bar

90 seconds rest

This is week 2 working heavy front squats. Today, we drop the sets from 5, to 3, keeping the 2 second pause in the bottom to make sure your torso is positioned correctly with good posture, insure you hit depth and have your weight in your heels, and force you to keep your elbows up in a good front rack position. Accessory work for the day is the same as last week designed to build a strong core and increase your single arm pulling strength to help improve or get your first pull-up, muscle-up, toes-to-bar, etc…