workout of the day

TODAYS TRAINING, FRIDAY, 01-14-22

CROSSFIT

STRENGTH

Overhead Squat for load:
Work up to 2 set of 6 about 85%

THEN to 2 set of 3 about 90%

HEAD OF THE CLASS

EMOM x 16 MINUTES
MIN 1&2 – 20/15 Cal Bike or 28/21 Row + Max Overhead Squats (75/55)|(45/35)
MIN 3 – 15 Hang Power Snatch
MIN 4 – Rest

(Score is Lowest Reps)

SPARK

STRENGTH

Squat for load:
10-8-6-10-8-6*

SCISSOR KICK (Over and Under = 1)
6 X 20

TURKEY TROT

5 ROUNDS FOR TIME
6 Goblet Squats (70/53)|(53/35)*
200m Run

(Score is Rounds + Reps)

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