workout of the day

TODAYS TRAINING, FRIDAY, 3-10-23

CROSSFIT

STRENGTH

Front Squat for load:
#1: 2 reps

WAVE RUNNER

FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats (225/155)
12-8-4-12-8-4-12-8-4
Toes to Bar

(Score is Time)

COOL DOWN

FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00 Child’s Pose w/Lat Stretch
10 Forearm/Wrist Circles*

*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.

(No Measure)

SPARK

PUMP

4 SETS
AMRAP x 3 MINUTES*
8 DB Hang Power Clean
6 DB Push Press
4 DB Thrusters

  • Rest 1:00 –

*Pick up where you left off each round

(Score is Rounds + Reps)

WORKOUT

EMOM x 8 MINUTES
MIN 1 – 200m Run
MIN 2 – :45 KB Sumo Deadlift High Pull

  • Rest 1:00 –

E2:00 x 3
400m Run

  • Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – 200m Run
MIN 2 – Plate G2OH 45/25

  • Rest 1:00 –

2 MINUTES
MAX Double/Single Under’s

(Score is Weight)

FINISHER

3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

(No Measure)

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