CrossFit Workout Of The Day 3/4/2019

By: 0

CrossFit:

All 20 min:

STRONG:

Back Squat

Hatch Day 1 Week 6:

1*6

70%

1*6

80%

1*3

90%

1*2

95%

alternate squat sets with standing dumbbell arnold presses 5/side

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

SHREDDED:

***We are trying to build to sets that will help you 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:

AMRAP15:

10 Wallballs

200m run

 

Optional Extra Work for the week:

Monday: Hatch day 1 Week 6 Front Squats

Any other time:

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

5×1 Strict Chest to bar (weighted if possible)

5×1 Strict weighted ring dips

100 TTB for time:

Do Opposite Oly

Hatch day 2 Week 6

1 Min on 1 min off Calorie Bike for 16 minutes

Amrap20:

600m run

Rest 1 minute

200m run

Rest 2 minutes

QuickFit:

Climb the ladder by 3’s for 4 minutes:

DB Thrusters

TTB or sit-ups

Step Down Box Jumps

Rest 1 minute:

Repeat

Rest 1 minute

Repeat