workout of the day

TODAYS TRAINING, WEDNESDAY, 01-19-22

CROSSFIT

STRENGTH

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

3rd AND 20

3 ROUNDS FOR TIME
15 Bar Facing Up-Downs
5 Hang Squat Snatch (135/95)|(95/65)

(Score is Time)

POST WOD

3 ROUNDS FOR TIME
50 Air Squats
15 Hand Release Push-Ups

(Score is Time)

SPARK

STRENGTH

3 SETS
5-7 Strict Pull-Ups*
10/10 Slow Single Arm Banded Dante Rows
8/8 Single Arm DB or KB High Pull

*Strict Chest to Bar optional.

-Rest 1:30 b/t Sets-

(No Measure)

YOU BE ILL’N

6 SETS
10 Pull-Ups*
12 Box Jump Overs (24/20)
15/12 Cal Bike

*Chest to Bar Pull-Ups optional. Gymnastic Kip or Strict Only.

-Rest 1:30 b/t Sets-

-Hard Cap 20:00-

(Score is Slowest Set)

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