WORKOUT OF THE DAY

Thursday, 6 June 2019

CrossFit Kids returns this Summer! 7/9-8/29. Tues/Thurs at 10am.
To register now sign up here.

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Part A
OPTION A:
Using 70% of what you hit on Monday, 5×5 Back Squat; rest at least 2 minutes between sets

OR

OPTION B:
Using 40% of what you hit on Monday, 5×5 Back Rack Lunge (5 reps per leg); rest at least 2 minutes between sets

Part B
Intensity:
AMRAP 8
10 Alternating DB Snatch (50/35)
10 DB Goblet Squats
50 Double Under

Consistency:
AMRAP 8
10 Alternating DB Snatch (45/25)
10 DB Goblets Squats
30 Double Under

Mechanics:
AMRAP 8
10 Alternating DB Snatch (35/15)
10 DB Goblet Squats
50 single under

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Part A is the first of four weeks that you’re going to see this strength progression. For the four weeks, it’s my preference that you choose the same movement each week – either the lunges or the squats. That way you’ll get the benefit of the strength progression for the four weeks.

If you’re building on the squats – aim for no more than 15-20 total warm-up reps before starting the 5×5 work piece. If you’re doing the lunges, you’ll probably be able to build a little faster, but your work intervals will be a little longer. Please rest at LEAST 2 minutes between the work intervals.

Part B is a sprint. Go fast. Hang on.

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Circuit Fit (630a/630p/730p)
Part A:

1-2-3-4-5-6-7-8-9-10 TTB
10-9-8-7-6-5-4-3-2-1 Man Makers (35s/25s)

Rx+ for 45s/35s

Part B:
200m Row Sprint, x5
Rest 1 min between attempts.
Score total rowing time.