Workout of the Day

Fitness Level 1

A. Five sets of:
6 Back Squat (heavier than last week)
Rest 2-3 minutes

B. Three sets, for times, of:
250/200m Row
10 Kettle-Bell Swings
10 Front Squats

 

Fitness Level 2

A. Every minute, on the minute, for 10 minutes:
Minute 1 – 15 Med Ball Cleans
Minute 2 – 50 Double-Unders

B. Back Squat
Set 1 – 3 @ 70%
Set 2 – 3 @ 80%
Set 3 – 2 @ 85%
Set 4 – 2 @ 90%
Set 5-6 – 7 @ 70%+
Rest 2-3 minutes

C. Three sets, for times, of:
250/200m Row
10 Hang Power Cleans (95/65lbs)
10 Front Squats (95/65lbs)
Rest 3 minutes between sets
*These should be an all-out effort each time. 

 

One of the Best Documentaries CrossFit HQ has put out on the CrossFit Games

Link: https://www.youtube.com/watch?v=akcc6DphLIg

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