10-23-2020

michael@crossf…
Friday, October 23, 2020 - 00:02

CrossFit

WARM-UP
3 ROUNDS
10 Empty Barbell Good Mornings
20 Glute Bridge-Ups
Into…
3 ROUNDS
5/5 Single Leg RDL
10 Kipping Swings
10 V-Ups


STRENGTH
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Deadlift
(Score is Weight)

WORKOUT
FOR TIME
21-18-15-18-21
DB Deadlift (50/35)|(35/20)*
Toes to Bar
*Both heads of each DB must
touch the ground each time
 

Zoom

DAILY-5 WARM-UP
AMRAP x 5 MINUTES
1:00 Cardio Choice
10 Alt Groiners
10 Single DB Strict Press

FULL-BODY STRENGTH
EMOM x 5 MINUTES*
:25 Single DB Strict Press/ :25 OH Hold

Into...

EMOM x 5 MINUTES
:25 Single DB G2OH / :25 OH Hold
*No rest between EMOMs

WORKOUT
E2MOM x 14 MINUTES
7 Up-Down DB Power Clean
7 DB Push Press

Power 30

WARM-UP
ON A 5:00 RUNNING CLOCK…
1 ROUND
200m Row
15 Air Squats
10 Strict Press
Into...
2 ROUNDS
200m Row
10 Front Squats
10 Push Press

WORKOUT
FOR TIME
21-18-15-12-9-6*
Thrusters (115/75)|(75/55)
*Complete 15/12 Cal Row after
each set.