CrossFit Workout Of The Day 4/8/2019

By: 0

CrossFit:

All 25 min

STRONG:

Back Squat

Hatch Day 1 Week 11:

1*5

60%

1*3

70%

1*2

80%

1*2

90%

1*1

95%

1*1

103%

alternate squat sets with standing dumbbell Arnold presses 5/side

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

SHREDDED:

ALSO 25 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

No matter if doing “strong or shredded” please set up for the WOD during the 25 minutes of strength

AMRAP15:

sx:

200m Run

5 5 second negative pull-ups

10 elevated pushups

15 Wallball thrusters

rx:

200m Run

5 pull-ups

10 pushups

15 Wallballs

*rx+:

200m Run

5 C2B

10 Deficit push-ups 45/25

15 Wallballs

*wear a weight vest

Optional Extra Work for the week:

Monday: Hatch day 1 Week 11 Front Squats

Any other time:

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

5×3 Strict Chest to bar (weighted if possible)

5×3 Strict weighted ring dips

100 V-up Time Trial

Do Opposite Oly

Hatch day 2 Week 11

15 Minute Bike:

Minutes 0-4: EMOM 15 seconds all out

Minutes 5-9: 4 Minute Ride

Minute 9-10 rest

Minutes 10-14: EMOM 15 seconds all out

Amrap20:

600m run

Rest 1 minute

300m run

rest 1 minute

QuickFit:

AMRAP16:

10 Thrusters

10 TTB

250m row