2018.01.15 Jan15

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2018.01.15

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Workout of the Day 1/15/2018 – Monday

CrossFit

A. Focus
Hatch Week 1, Day 1
Back Squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

B. Focus
Hatch Week 1, Day 1
Front Squat
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 70%
1 x 5 @ 70%

C. Met-Con
AMRAP 10:
4 Power Cleans (155#/105#)
8 Alternating DB Snatches (50#/35#)
12 1-Arm OH Lunge Steps (50#/35#)

Alternate support arm on lunge steps each round.

CrossFit Lite

A. Met-Con
Tabata 20/10 – 8 Rds per movement:
Wall Balls
Lunge Steps
Push-Ups
Sit-Ups
Slam Balls

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

CrossFit 101

Skill.
Thruster 5 x 5

Met-Con.
4 Rounds:
1 Min. – Thrusters
1 Min. – KB Swings
1 Min. – Rest