CrossFit Workout Of The Day 6/10/2019

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CrossFit:

Strong and Shredded:

For 25 minutes work the circuit as heavy as possible:

  • 5 Dead Stop Deadlifts
  • 5 double db/kb front squats
  • 5 weighted ring dips (For scaling the dip, use the LM chart, so if no dips or negatives, these will be push-ups, not banded ring dips)

Then:

For Time:

12 Minute Cap:

sx:

30 Deadlifts

30 Thrusters

Max Burpees in time that remains

rx:

30 Deadlifts 225/145

30 Thrusters 135/95

30 Burpees Over the bar

rx+:

40/40/40

*anyone who is not doing the rx weight, must do the 30/30/max burpees in time remaining

Optional extra work for the week:

Take 120% of 1RM front squat out of the rack and perform 6×10 seconds of static hold

Row: 3 Minutes on 1 min off x 5

Pick 1 of your lowest 2 levels on the LM chart and  spend 20 minutes working on it

E3MOMx21:

1 min all out bike

5×10 weighted GHD’s

4×10 GH raises

4×10 Reverse hypers

*All heavier than last week

QuickFit:

Tabata Front squat 75/55

rest 1 minute

Tabata Pull-up

rest 1 minute

Tabata Tuck-ups