CrossFit Workout Of The Day 7/15/2019

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CrossFit:

Strong and Shredded:

For 25 minutes work the circuit as heavy as possible:

  • 10 Back Squats
  • 5 Single Arm DB Strict Press (only 1 arm does the presses at a time)
  • 5 weighted ring dips**

*New scale for the dip. For those that can not do the 5 second quality negatives with proper form and without using feet on the ground, have them do 5 second push-up negatives.

Then:

For Time (cap12):

Wear grips and do small sets unless you know your hands can handle big sets!!! Pick the version that fits your skill set, not the rep scheme that doesn’t intimidate you. Cap is 12 for all.

Sx:

40-30-20-10

Abmat situps

Russian KBS

Rx:

40-30-20-10

TTB

Russian KBS

Rx+:

50-40-30-20-10

TTB

Russian KBS

QuickFit:

AMRAP15:

10/7 cal bike

10 strict pull-ups (20 strict ring rows)

10 heavy front squats