CrossFit Workout Of The Day 9/9/2019

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CrossFit:

Front Squat (Week 2 of 4) 20 min or less:

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

*For athletes who do not have a front squat max but found a back squat max 3 weeks ago, use 80% of back squat max as 1rm front squat.

SUPERSET with/

5 Barbell or landmine rows with a 3 second negative

Then:

For Time with 15 min cap:

7RFT:

7 Thrusters

7 TTB

Sx: lighter, 14 v-ups

Rx: 95/65

Rx+= 135/95, 14 TTB

QuickFit:

100 KBS for Time*

*Every time you break, row 20/14 Calories