workout of the day

TODAYS TRAINING, FRIDAY, 10-07-22

CROSSFIT

STRENGTH

EVERY 1:30 x 7 SETS*
1 Power Clean

*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.

(Score is Weight)

Week 5 of 9

THE FIFTH ELEMENT

5 ROUNDS FOR TIME
50 Double Unders
10 Deadlifts (135/95)|(95/65)
5 Hang Squat Clean & Overhead
10 Handstand Push-ups
100m Run

(Score is Time)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

SPARK

STRENGTH

Front Squat for load:
#1: 2 reps

SUGAR, WERE GOING DOWN

FOR TIME
18-15-12-9-6-3
Wall Balls (20/14)|(14/10)
Box Jump (24/20)
Cal Bike*

*Alt Cal: 15-12-9-6-6-3

(Score is Time)

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