CrossFit Workout Of The Day 6/3/2019

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CrossFit:

Strong and Shredded:

For 25 minutes work the circuit as heavy as possible:

  • 3 Deadlifts
  • 3 double db/kb front squats
  • 3 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:

AMRAP12:

10 KBS

10 Wallballs

rx:

2RFT:

30 Hang Power Snatch 95/65

30 Wallballs

rx+

60 Hang Power Snatch 115/75

60 Wallballs

Optional extra work for the week:

Take 115% of 1RM front squat out of the rack and perform 6×10 seconds of static hold

Row: Under workouts, select pre-programmed workout 30s on: 30s off and perform 20 minutes

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

EMOMx15:

30s all out bike

5×6 weighted GHD’s

3×6 GH raises

3×6 Reverse hypers

*All heavier than last week

QuickFit:

Amrap15:

5 Sandbag over the shoulder

10/7 cal bike

50 Double-unders (150 singles+3 burpees)