workout of the day

TODAYS TRAINING, WEDNESDAY, 10-05-22

CROSSFIT

STRENGTH

Front Squat for load:
6-6-6-4-4-4 reps
*Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week.

HOT WING

AMRAP x 10 MINUTES
1 Rope Climb
2 Front Squats (205/145)|(145/100)*
10 Box Jump Overs (24/20)

*Taken from the floor or rack.

(Score is Rounds + Reps)

Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)
Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)

SPARK

STRENGTH

Deadlift for load:
#1: 2 reps

HAMMER HEAD

AMRAP x 12 MINUTES
21 Double Unders
15 Russian KB Swings (53/35)|(35/26)
9 Up-Downs over the DB
3 Deadlifts (140/106)|(106/70)

(Score is Rounds + Reps)

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