Workout of the Day

Main – CrossFit

Weightlifting

Back Squat (4×5@80%)

Metcon

Metcon (3 Rounds for reps)

“Not QuiteTabata”
8 Rds: 20sec Air Squat / 10 sec burpees
…then, rest 2 minutes
8 Rds: 20sec KB Swing / 10 s goblet Squat (53/35)
…then, rest 2 minutes
8 Rds: 20sec abmats / 10sec flutter kicks

*Record total reps for each couplet

Optional Accessory Work

Metcon (No Measure)

Shoulder Mobilty

10/15/2014
Published by cross151 at 10/15/2014
Categories

10/16/2014

Main – CrossFit Weightlifting Back Squat (4×5@80%) Metcon Metcon (3 Rounds for reps) “Not QuiteTabata” 8 Rds: 20sec Air Squat / 10 sec burpees …then, rest […]
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10/14/2014
Published by cross151 at 10/14/2014
Categories

10/15/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM, 14 minutes Even 5 burpees Odd 3 Power cleans @ BW Metcon Metcon (AMRAP – Rounds and Reps) “Kandy” […]
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10/13/2014
Published by cross151 at 10/13/2014
Categories

10/14/2014

Main – CrossFit Weightlifting Snatch Grip Deadlift (5×3@90-110% of Snatch) Metcon Metcon (Time) 5 Rounds for Time 12 Push Jerks 12 SDLHP (95/65) (RX+ 115/75) Optional […]
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10/12/2014
Published by cross151 at 10/12/2014
Categories

10/13/2014

Main – CrossFit Weightlifting Metcon (2 Rounds for weight) Clean and Jerk Starting at 60% 1 Rep every 90 seconds, add 5% each rep until you […]
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