CrossFit Workout Of The Day 4/15/2019

By: 0

CrossFit:

STRONG:

Back Squat

Hatch Day 1 Week 12:

1*5

60%

1*5

70%

1*5

75%

1*5

75%

alternate squat sets with standing dumbbell Arnold presses 5/side

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

SHREDDED:

ALSO 20 MINUTES, not an EMOM:

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

10 standing dumbbell arnold presses 5/side

16 V-Ups

Then:

#murphprepmonday

*For Time (with a 17 min cap)

Run 800m

40 C2B Pull-Ups

40 Push-Ups

40 Step Down Box Jump Squats (1 rep = 1 box jump to standing tall, then 2 squats, then step down)

Run 400m

20 C2B Pull-Ups

20 Push-Ups

20 Step Down Box Jump Squats

Run 200m

*rx+, wear a weight vest

Optional Extra Work for the week:

Monday: Hatch day 1 Week 12 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 GHD Time Trial

Do Opposite Oly

Hatch day 2 Week 1s

14 Minute Bike:

Minutes 0-4: 4 Minute Ride for cals

Minutes 5-9: EMOM 15 seconds all out

Minutes 10-14: 4 Minute Ride for cals

Amrap20:

400m run

Rest 1 minute

200m run

rest 1 minute

QuickFit:

AMRAP16:

Max Time L-sit (tuck) on rings (20 seconds max)*

12 KBS

12 Wallballs

*for every second under 20, perform 1 burpee, so if you hold for 14 seconds, perform 6 burpees before moving on