2018.01.18

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Workout of the Day 1/18/2018 – Thursday

CrossFit

A. Speed/Endurance
For Time:
1 Mile Run

B. Met-Con
AMRAP 20:
1 Hang KB Power Clean + 1 Goblet Squat (1.5 pd/1 pd)
1 Reverse Front Rack Lunge w/KB
1 Box Jump (30″/24″)
2 Hang KB Power Cleans + 2 Goblet Squats
2 Reverse Front Rack Lunges w/KB
2 Box Jumps
3 Hang KB Power Cleans + 3 Goblet Squats
3 Reverse Front Rack Lunges w/KB
3 Box Jumps
…continue up the ladder

Use 1 KB and you must do 1 rep on each side. So round 1 would look like: 1 hang kb power clean on the right, 1 hang kb power clean on the left, 1 goblet squat, 1 reverse lunge stepping back with the right foot, 1 reverse lunge stepping back with the left foot, 1 box jump. Round 2 would be: 2 hang kb power cleans on the right, 2 hang kb power cleans on the left, 2 goblet squats, 2 reverse lunges stepping back with the right foot, 2 reverse lunges stepping back with the left foot, 2 box jumps, and so forth…

CrossFit Lite

A. Met-Con
Lite 50:
50 Box Jumps (24″/20″)
50 Jumping Pull-Ups
50 KB Swings (1 pd)
50 Steps Walking Lunge
50 Knees to Elbows
50 1-Arm KB Press (1 pd – Alternate every 5 reps)
50 Sit-Ups
50 Wall Balls (16#/12#)
50 Burpees
50 Double Unders

CrossFit 101

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

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