CrossFit Workout Of The Day 9/30/2019

By: 0

CrossFit:

Deadlift (Dead stop) (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

SUPERSET with/

8 DB Bench press w/ 3 second negative*

*please do bench press without the tempo when alternating with warm-up sets of deadlifts

Then:

E2MOMx8:

In 90 seconds:

10 Heavy Back Rack Lunges

Max Reps TTB

rest 30 seconds

*score is total TTB

*heavy will be determined by what can be power cleaned and lowered safely on the athletes traps

QuickFit:

EMOM15:

M1) 7 Hang Muscle Cleans + 7 Push Press

M2) 15 American KBS

M3) 12/9 Cal bike