workout of the day

TODAYS TRAINING, WEDNESDAY, 8-17-23

CROSSFIT

STRENGTH

EMOM x 6 MINUTES*
1 Push Jerk

*Start Light and build to Moderate. This is a Deload Week.

(Score is Weight)

WORKOUT

EMOM UNTIL COMPLETION*
Rotate the below movements until 150 Wall Balls have been completed…

MIN 1 – 2 Wall Walks + 8 Push Press (95/65)
MIN 2 – Max Wall Balls (20/14)
MIN 3 – Rest

*If not complete in 7 sets each remaining WB is :01 added to the time of 20:00. Ex: 23 WB not completed, total time would be 20:23.

(Score is Total Time)

SPARK

PUMP

E2:30 X 5
5 Heavy Squats
10 Diamond Push-Ups
20 Deadbugs

(Score is Rounds + Reps)

WORKOUT

4 ROUNDS:
20/16c Bike
15 Wall Ball Shots
10 Toes To Bar

FINISHER

5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

Talk with a coach about your goals, get the plan to achieve them.