workout of the day

TODAYS TRAINING, FRIDAY, 8-19-23

CROSSFIT

STRENGTH

EMOM x 6 MINUTES*
1 Hang Power Snatch

*Start Light and build to Moderate. This is a Deload Week.
**Option for Power Snatch.

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES*
10/8 Cal Bike
2 Hang Squat Snatch (135/95)

*Add 1 Hang Squat Snatches after each full round. Ex: R1 = 2, R2 = 3, R3 = 4, and so on.

(Score is Rounds + Reps)

SPARK

PUMP

DOUBLE ALT. TABATA, :20 ON / :10 OFF*
MOVT 1 – DB Push Press
MOVT 2 – DB Renegade Row

*Alternate movements for 8 minutes total.

(Score is Reps)

WORKOUT

5 SETS (:45 ON / :15 OFF)
MOVT 1 – Crossbody Mountain Climbers
MOVT 2 – Single DB Push Press*
MOVT 3 – Alt DB Power Clean
MOVT 4 – Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest

(Score is Reps)

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