CrossFit Workout Of The Day 7/8/2019

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Strong and Shredded:

For 25 minutes work the circuit as heavy as possible:

  • 7 Back Squats
  • 7 Single Arm DB Strict Press (only 1 arm does the presses at a time)
  • 7 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,  do 5 second push-up negatives.


For Time:


12 Minute AMRAP:

5 Burpees

10 Push-ups

5 Front Squat from the floor*

*The only athletes that should do this are athletes that are new and not ready to do a “heavy” back squat in a wod.


12 Minute AMRAP:

5 Burpees

10 Push-ups

2 Back Squats*

*These are from the rack. Athletes should share bars if necessary. Weight should be challenging and make the athlete think about it, but not so heavy that anyone fails.

*any people scaling push-ups with the adjustable bars need to set up on the back rig with no squat racks or use a box for today.



10 Bench Press

10 Bent Over Barbell rows

*EMOM perform 3 burpees, including minute 1