workout of the day

TODAYS TRAINING, THURSDAY, 11-18-21

CROSSFIT

SKILL

ON A 12:00 RUNNING CLOCK…
Practice Strict RMU

*Strict RMU Options…
Ring Support Hold
False Grip Pull-Up
Strict RMU Transition
Negative Strict RMU

(No Measure)

GUNS OUT PART 1

EMOM x 10 MINUTES
MIN 1 – :45 Max Ring Muscle-Ups
MIN 2 – 10/8 Cal Bike or Row 14/11c or Run 100m

(Score is Total Muscle-Ups)

-Rest 3:00 b/t Part 1 & 2-

GUNS OUT PART 2

  1. EMOM x 6 MINUTES
    MIN 1 – :45 Max Up-Downs
    MIN 2 – 12/10 Max Cal Bike or 16/14 Cal Row or 200m Run

(Score is Lowest Reps of Up-Downs)

SPARK

STRENGTH

POWER CLEAN SUPERSET

Every 2:30
Power Clean for load:
6 X 4
s/a Ring Tricep Extensions
6 X 6

CLEAN PROMOTION

2 SETS
ON A 7:00 RUNNING CLOCK…
150 Double Unders or 225 Singles
50/40 Cal Row 36/29 Cal Bike or 500m Run
Max Power Cleans (50’s/35’s)|(35’s/20’s) with remaining time…

-Rest 3:00 b/t Sets-

(Score is Total Reps)

fill out this form to get started >>

Take the first step towards getting the results that you want!