workout of the day

TODAY’S TRAINING, TUESDAY, 10-12-21

CROSSFIT

SKILL

EMOM x 12 MINUTES
MIN 1 – :45 Practice GOAT Option
MIN 2 – :45 Row or Bike EZ

GOAT Option 1: Pistol Squat
GOAT Option 2: HS Walk or Hold
GOAT Option 3: Rope Climb
GOAT Option 4: Double Unders

(No Measure)

BUZZ LIGHTYEAR

AMRAP x 15 MINUTES*
8-10-12-14…and so on
Air Squat**
Barbell Windshield Wipers*** (135/95, 95/65)
*30 Double Unders after each full round
**Pistols Optional
***Every toes to bumper is a Rep

(Score is Rounds + Reps)

OPTIONAL FINISHER

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

Week 2 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

SPARK

STRENGTH

6 SETS
1 High Hang Power Clean

  • 1 Hang Power Clean +
  • 1 Power Clean

-Rest As Needed b/t Sets-

LEO THE LION

5 ROUNDS FOR TIME
5 Power Cleans (135/95)|(95/65)
15 Sit-Ups
30(60) Double Unders

-Rest 2:00-

FOR TIME
25 Hang Power Clean
75 Sit-Ups
150(300) Double Unders

(Score is Total Time)

OPTIONAL FINISHER

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

Week 2 of 6 — “Chad” Extra Credit

*Weight Vest Optional

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