workout of the day

TODAY’S TRAINING, WEDNESDAY, 10-6-21

CROSSFIT

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex of:

1 Heaving Snatch Balance
+
1 Overhead Squat

*Bar comes from the rack.

(Score is Weight)

TREE SQUATTER

FOR TIME
100 Double Unders
50 Overhead Squats (115/75)|(75/55)*
100 Double Unders

(Score is Time)
*Do OHS with pvc if needed

COOL DOWN

FOR RECOVERY
5:00 Foam Roll Legs + Lats

(No Measure)

SPARK

STRENGTH

Squat for load:
#1: 7 reps
20 DB Hold Flutter Kicks
#2: 7 reps
20 DB Hold Flutter Kicks
#3: 7 reps
20 DB Hold Flutter Kicks
#4: 7 reps
20 DB Hold Flutter Kicks

PURPLE COBRA

FOR TIME
50-40-30-20-10
Double Unders
Sit-ups
Russian KBS (53/35)|(35/26)

-15:00 Hard Cap-

(Score is Time)

FINISHER

EMOM x 6 MINUTES
MIN 1 – :45 Plate Gun Hold (Athlete Choice)
MIN 2 – :45 Plate Weighted Plank Hold

(No Measure)

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