CrossFit Workout Of The Day 3/11/2019

By: 0

CrossFit:

All 20 min

STRONG:

Back Squat

Hatch Day 1 Week 7:

1*5

70%

1*5

80%

1*2

85%

1*3

90%

1*1

100%

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***

ALSO 20 MINUTES, not an EMOM:

5 Front Squats. Work as heavy as possible from the floor

16 V-Ups

Then:

sx:

AMRAP15

100m single arm farmer carry (switch at the 50m mark)

4 alternating dumbbell power snatch (2 per arm)*

*each round add 4 reps to the snatch

AMRAP15:

sx:

AMRAP15:

100m single arm farmer carry (switch at the 50m mark) 70/53

3 Power Snatch 135/95 *

*each round add 3 reps to the snatch

Optional Extra Work for the week:

Monday: Hatch day 1 Week 7 Front Squats

Any other time:

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

5×5 Strict Chest to bar (weighted if possible)

5×5 Strict weighted ring dips

100 V-ups for time*

*every time you rest, do 3 burpees

Do Opposite Oly

Hatch day 2 Week 7

1:30 bike 1:30 rest x 5.

Amrap20:

400m run

Rest 1 minute

100m run

Rest 2 minutes

QuickFit:

Climb the ladder by 3’s for 4 minutes:

Calorie row

Push Press

Rest 1 minute:

Repeat

Rest 1 minute

Repeat