WORKOUT OF THE DAY
Friday
9.21.18
Strength
Pause Deadlift below the knee 4x3
Start at 75% of 1RM, if not tested start at a weight tat allows you to focus on positioning during the pause and not losign tension through the back.
Conditioning
10 Minute AMRAP
5 Push Press
7 Pull-Ups
Level 3- 135/95
Level 2- 115/85
Level 1- A weight that is challenging for the 5 push press. Towards the later rounds these may need to be broken up.
Thursday
9.20.18
Strength
Front Squat 5x3
Start at 80-85% of 1Rm if tested. If not tested, start at a moderately challenging weight but it should feel like you have 2-3 reps left in the tank.
Conditioning
Every 3:00x4 Rounds
20 Alternating DB Snatches
20 Box Jump Overs
Max rep T2B in time remaining
(No rest between rounds)
Level 3- 50/35, 24/20
Level 2- 35/25, 24/20
Level 1- A weight that allows for fast, unbroken sets, scaling to knee raises or V-Ups for T2B
Wednesday
9.19.18
Skill/Strength
Spend 15 Minutes practicing pistols. Use bands, boxes counterbaances or other scaling methods. If already proficient with pistols, perform a 10 Minute EMOM of :30 max pistols :30 rest
Conditioning
4x800M Run
Rest 1:00 between each effort
(20 Minute Cap)
The intent here is pure conditioning work, push your pace further than you typically would in a CrossFit workout.
Tuesday
9.18.18
Strength
Every :90 for 6 rounds- perform 2 clean and jerks
If tested max, start at 75% and try to build up. If max was not tested aim for a weight that allows for focus on technique and speed through the lifts.
Conditioning
For Time:
100 Wall-Balls
30 Hang Power Cleans
10 Muscle Ups
(12 Minute Cap)
Level 3- 135/95, Ring Muscle Up
Level 2- 95/65, Bar Muscle Up
Level 1- A weight that allows for small, consistent sets. A pull-up modification that is challenging and allows for no more than 4-5 reps at a time in one set.
