CrossFit Workout Of The Day 2/4/2019

By: 0

CrossFit:

STRONG:

Back Squat

Hatch Day 1 Week 2:

1*10

60%

1*8

65%

1*6

70%

1*6

75%

1*6

80%

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:

400m Run

3 Rope Climbs (Scale is 9 Strict TTB + 9 Jumping pull-ups

Max Wallballs in remaining time

No rest is built in, at the end of the 3 minutes, stop wallballing and start running. Score is total wallballs

Optional cash out: 2 min/side Wall stretch

Optional Extra Work for the week:

Monday: Hatch day 1 Week 2 Front Squats

Any other time:

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

3×1 Heavy Weighted Strict Pull-ups

3×8/leg Single Leg RDL’s

1×100-GHD Sit-ups

Do Opposite Oly

Hatch day 2 Week 2

10K ski for time

Amrap20:

600m run

Rest 2

QuickFit:

AMRAP15:

50m Butcher Push

20 ABmat sit-ups

10 Thrusters