Marconi

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Workout of the Day 8/7/2017 – Monday

CrossFit

A. Strength
Back Squat 20

Goal is to start with 60% of your 1RM for 20 reps the first time you do this, and increase the weight by 2.5-5 lbs each time until you can no longer successfully complete 20 reps at that weight. The bar can not be re-racked and rests at the top should be limited to 5-8 seconds max.

B. Met-Con
“Marconi” – Partner WOD
For Time:
2382 Meter Row
then, 20 Rounds:
11 Toes to Bar
20 Air Squats
16 KB Swings (1.5 pd/1 pd)

One partner rests, while the other works. Row must be completed before starting the 20 rounds. Break up the work as needed.

CrossFit Lite

A. Met-Con
AMRAP 30:
20 Wall Balls (16#/12#)
20 KB Swings (1.5 pd/1 pd)
20 Steps Walking Lunge

CrossFit 101

Skill.
Deadlift 4-4-4-4-4

Met-Con.
AMRAP 12:
10 Deadlifts
10 V-Ups
10 Ring Rows