2017.10.17

FacebooktwitterFacebooktwitter

Workout of the Day 10/17/2017 – Tuesday

CrossFit

A. Strength
EMOM 8:
2-3 Deadlifts

Increase weight every 2 minutes (sets). Should finish around 80-90% of 1RM.

B. Test
AMRAP 3:
400m Run
Max Reps Push-Ups

Rest 3 minutes, then…

C. Met-Con
AMRAP 4:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest 4 minutes, then…

D. Met-Con
AMRAP 4:
10 Burpees
10 Thrusters (95#/65#)

Rest 4 minutes, then…

E. Met-Con
AMRAP 4:
30 Double Unders
15 Push Press (95#/65#)

CrossFit Lite

A. Met-Con
Tabata 20/10, 8 rounds per movement:
KB Swings (1.5 pd/1 pd)
Goblet Squats
Ring Rows
Box Jumps (24″/20″)
Sit-Ups

Rest 1 minute between tabatas. Traditional tabata scoring – lowest rep count in each tabata will count as score.

CrossFit 101

Skill.
Back Squat 5 x 5

Met-Con.
Tabata 20/10:
Sit-Ups
Push-Ups
Ring Rows
Air Squats