CrossFit Workout Of The Day 2/12/2019

By: 0

CrossFit:

20 minutes

STRONG

Bench Cycle week 3:

5 x 5 x 70%

alternate bench sets with heavy dumbbell/landmine rows 5/side

SHREDDED:

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

14 Min Alternating EMOM:

M1) 15KBS

M2) 10 Push-ups or strict ring dips (no knees, use some form of elevation to scale if necessary)

Then:

For Time:

Sx:

In 15 minutes:

35 Burpee Buy-in, then:

AMRAP with remaining time

20 DB Lunges

20 DB Strict Press

Rx:

In 15 minutes:

50 Burpee Buy-in, then:

AMRAP with remaining time

20 Back Rack Lunges 95/65

10 Strict Ring Dips

QuickFit:

EMOM15:

M1) 10/7 Cal Bike

M2) 20 Lunges

M3) 10 Pull-ups

No rest if you fail a minute, stop where you are and start the next exercise