CrossFit Workout Of The Day 2/11/2019

By: 0

CrossFit:

All 20 min:

STRONG:

Back Squat

Hatch Day 1 Week 3:

1*8

65%

1*8

70%

1*6

80%

1*6

85%

alternate squat sets with standing dumbbell arnold presses 5/side

https://www.muscleandfitness.com/workouts/shoulder-exercises/videos/arnold-press

SHREDDED:

***Please emphasize that they are trying to build to sets that will help them on Front Squat LM retest***

14 Min Alternating EMOM:

M1) 8 Front Squats. Work as heavy as you can for the emom doing all 8. Can increase during warm-up and during emom

M2) 16 Abmat Sit-ups

Then:

E3MOMx5:

Sx:

Run 200m

10 Moderate Goblet Squats

Max Reps Jumping Pull-ups

Rx:

Run 300m

10 Front Squats 135/95

Max Reps Pull-ups

Optional Extra Work for the week:

Monday: Hatch day 1 Week 3 Front Squats

Any other time:

5 attempts at a max time L-Sit on rings (rest as needed between)

3×5 Heavy Weighted Strict Pull-ups

3×6/leg Single Leg RDL’s

10×10 TTB for time: rest as needed to perform unbroken if possible

Do Opposite Oly

Hatch day 2 Week 3

5x1K ski. rest 1 min between each effort

Amrap20:

400m run

Rest 2

QuickFit:

AMRAP15:

50m Farmers carry

20 KBS

10 Burpees