workout of the day

TODAYS TRAINING, FRIDAY, 09-16-22

CROSSFIT

STRENGTH

1.) EMOM x 8 MINUTES
1 Hang Muscle Clean

*Start Light and build to Moderate.

(Score is Weight)

2.) EMOM x 5 MINUTES 2 Hang Power Cleans

Hang Power Clean for load:
#1: 2 reps

MOVING ON UP

AMRAP x 15 MINUTES
1-2-3-and so on…
Hang Power Cleans (185/135)|(135/95)
2-3-4-and so on…
Strict Pull-Up
3-4-5-and so on…
Toes to Bar

(Score is Rounds + Reps)

SPARK

STRENGTH

EMOM x 10 MINUTES
MIN 1 – 8 Deadlifts*
MIN 2 – 3 Bottom to Half Pull-Ups
+
3 Top to Half Pull-Ups
+
3 Strict Pull-Ups

*Build past workout weight.

(Score is Weight)

DEADPULL

EMOM x 16 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of the following*…
5 Deadlifts (140/106)|(106/70)
5 Strict Pull-Ups

*Pick Up Where You Left Off.

(Score is Rounds + Reps)

Talk with a coach about your goals, get the plan to achieve them.