CrossFit Workout Of The Day 8/12/2019

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CrossFit:

In 20 minutes:

Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

1 to 2 attempts at a new 1RM if you are feeling good!

In between sets, do 10-15 HEAVY russian kettlebell swings to warm up and prime your posterior chain and get you ready for that 1 rep max!

Then:

cap15

“AIR FORCE”

For time….
20 Thrusters, 95lbs/65lbs
20 Sumo Deadlift High Pulls, 95lbs/65lbs
20 Push Jerks, 95lbs/65lbs
20 Overhead Squats, 95lbs/65lbs
20 Front Squats, 95lbs/65lbs

Every minute on the minute perform 4 Burpees, including the first minute.

QuickFit:

In 15 minutes:

Complete a 1-10 ladder of Dumbbell Front Squats (rx: 50/35’s) and Burpees.

With time remaining run for max distance.