CrossFit Workout Of The Day 3/5/2019

By: 0

CrossFit:

20 minutes

STRONG

Bench Cycle Week 6: 5 x 8 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) 22 Single Arm Russian KBS (Switch at 11)

M2) 12 Push-ups or strict ring dips (no knees, use some form of elevation to scale if necessary)

Then:

For Time (Cap15):

AMRAP4:

7 Pull-ups (scale with jumping pull-ups for today due to time domain)

7 Push Jerk 135/95

Rest 1

Repeat

Rest 1

Repeat

QuickFit:

AMRAP15:

15/11 Cal bike

15 Push-ups

15 KBS