CrossFit Workout Of The Day 8/12/2019
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!
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.
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.
2019 08 11