workout of the day

Workout of the Day 6/1/20

CrossFit

Strength

Back Squat for load:

 #1: 5 reps

Metcon

EMOM x 12 MINUTES 

MIN 1 – 10 Front Squats (95/65)|(75/55)

MIN 2 – 16 Step-ups (24/20)

MIN 3 – 20 Alt. V-ups   

(Score is Weight)

Spark/ Masters

Strength

4 SETS ON A 12:00 CLOCK…

3 DB Hang Squat Clean 

5 Renegade Rows 

7 DB Thrusters 

(Score is Load)

Metcon

4 SETS FOR MAX REPS 

1:00 – DB Hang Squat Cleans 40/25

1:00 – Tuck-ups

1:00 – DB Thrusters

1:00 – Hollow Hold 

-1:00 Rest b/t Sets-

(Score is Reps)

Finisher

3 SETS

:30 Side Plank (R)

:30 Side Plank (L)

:30 Russian Twists

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