workout of the day

CROSSFIT STRENGTH Front Squat for load:5 – BB (SLOW, PERFECT, PAUSE AT BOTTOM)6 – 35%7 -45%8 – 55%6 -65%6 -70% FLATLINE 7 SETSON A 2:30

CROSSFIT STRENGTH EMOM x 12 MINUTES*1 High Hang Power Snatch+1 Hang Power Snatch *Start Light and build to Moderate. (Score is Weight) Week 3 of

CROSSFIT IN TEAMS OF 2… AMRAP x 30 MINUTES120 Double Unders100/80 Cal Row80 Wall Balls (20/14)|(14/10) *P1 works while P2 rests. Split work as Needed.

CROSSFIT STRENGTH 1.) EMOM x 8 MINUTES1 Hang Muscle Clean 1 Hang Power Clean* *Start Light and build to Moderate. (Score is Weight) 2.) EMOM

CROSSFIT STRENGTH 4 SETS5 Drop Jerks* -Rest As Needed b/t Sets- *Start Light and build to Moderate. Superset each set with 10 Split Stance DB

CROSSFIT EXTENDED WARM UP EMOM x 9 MINUTESMIN 1 – :40 Bar Muscle-Up Practice*MIN 2 – :40 Pistol Practice**MIN 3 – EZ Row (No Measure)

CROSSFIT STRENGTH 1.) EMOM x 8 MINUTES1 Hang Muscle Snatch 1 Hang Power Snatch* *Start Light and build to Moderate. (Score is Weight) 2.) EMOM

CROSSFIT STRENGTH Front Squat for load:#1: 6 reps DRAGON FLYER EMOM x 18 MINUTESMIN 1 – :45 Cal BikeMIN 2 – :45 Back Rack Lunge-Lunge-Squat

CROSSFIT PARTNER 9/11 WOD IN TEAMS OF 2… FOR TIME*2001m Run22 Box Jumps (30/24)|(24/20)22 Thrusters (155/105)|(115/75)22 Chest-to-Bar Pull-Ups22 Power Cleans22 Handstand Push-Ups22 Hang Power Clean22

CROSSFIT STRENGTH Clean & Jerk for load:#1: 1 rep CLEAN THE TOILET AMRAP x 12 MINUTES*12 Wall Balls (20/14)|(14/10)36 Double Unders *Every 1:00 including 0:00