2017.12.04

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Workout of the Day 12/4/2017 – Monday

CrossFit

A. Focus
E30s 6 Min:
1 Power Clean
2 Front Squats

Every 30 seconds for 6 minutes – 12 total sets. Weight should be 60-75% 1RM Clean and stays the same throughout.

B. Met-Con
AMRAP 5:
30 Double Unders
10 Power Cleans (135#/95#)

Rest 2 minutes…

C. Met-Con
AMRAP 5:
3 Bar Muscle-Ups
10 Alternating Pistols

Rest 2 minutes…

D. Met-Con
For Time:
15 Deadlifts (225#/155#)
200m Run

CrossFit Lite

A. Met-Con
Tabata 40/20:
Air Squats
Walking Lunge Steps
Ring Rows
Slam Balls (30#/20#)

6 Rounds per tabata. Rest 1 minute between tabatas. Score total reps.

CrossFit 101

Skill.
Turkish Get-Up 5 x 3

Met-Con.
15-12-9-6-3:
KB Swings
Air Squats
100m Run