Workout of the Day

Main – CrossFit

Weightlifting

Push Press (1×4@60, 1×3@75, 2×2@90)

Metcon

Metcon (5 Rounds for time)

5x500m Row
1:1 Work/rest ratio
Keep track of each round time.

Metcon (AMRAP – Reps)

…after Recovery…
4 min AMREP
Double Unders

Optional Accessory Work

Front Rack Bulgarian Split Squat (3×6 ea leg)

Foot on a bench or box.

09/23/2014

09/24/2014

Main – CrossFit Weightlifting Push Press (1×4@60, 1×3@75, 2×2@90) Metcon Metcon (5 Rounds for time) 5x500m Row 1:1 Work/rest ratioKeep track of each round time. Metcon […]
09/22/2014

09/23/2014

Main – CrossFit Weightlifting Turkish Get Up (2×4 each arm) Gymnastics Handstand Walk (10 min skill work, record max distance attempt) Metcon Tabata Something Else (AMRAP […]
09/21/2014

9/22/2014

Main – CrossFit Weightlifting 2C+1J (2×1@70, 2×1@80%, 2×1@90) 2 Cleans + 1 Jerk Metcon Metcon (Time) 5 rounds 20 Tire hits (10 each side) 100m prowler […]
09/19/2014

09/20/2014

Main – CrossFit Weightlifting Front Squat (Find 3RM) Metcon Metcon (Time) As a 4 person Team Complete 10,000# cumulative G2OH 500 Double Unders 1 mile run […]