workout of the day

TODAYS TRAINING, MONDAY, 10-18-21

CROSSFIT

STRENGTH

Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

PIZZA DELIVERY

AMRAP x 12 MINUTES
6 Overhead Squats (135/95)|(95/65)*
15/12C Row or 12/9C Bike or 150m Run

*Option for Front Squat
(Score is Rounds + Reps)

OPTIONAL FINISHER

FOR QUALITY
500 Alt. Box Step-Ups (20)*

Week 3 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

SPARK

STRENGTH

Squat for load: Use KB up to 70lb
4 X 3
Laying on back – Toe Reach to Rig
4 X 16

DOUBLE TROUBLE

AMRAP x 14 MINUTES
10 DB Hang Power Clean (50/35)|(35/20)*
20 Alt. Single DB Lunges
10 DB Hang Power Clean
20 Sit-Ups

*HPC are double DB. Single DB Lunge hold 1 DB across chest.

(Score is Rounds + Reps)

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