Workout of the Day

WOD

Friday, October 30th

CrossFit

Strength

Every 2 Minutes for 10 Minutes Build to a Heavy
1 Power Clean + 3 Push Jerks
After 10 Minutes are up...
Do 1 set of this complex Every 2 Minutes for 4 Minutes @ Max Weight

Notes:

WOD

4 Rounds:

Scaled: 115/75
Rx: 135/95
Rx+: 155/105

(1 Power Clean,1 Front Squat,1 Push Press,1 Back Squat,1 Push Press = 1 Bear Complex)

1 Bear Complex
8 Toes to Bar
(Scale with 12 Toes to Horizontal)
1 Bear Complex
8 Ring Dips
(Scale with 12 Hand Release Push ups)

- 18 Minute Time Cap -"

Notes:

Review CrossFit Movements

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4

The Burgener Warm-Up

The Air Squat

The Front Squat

The Overhead Squat

The Shoulder Press

The Push Press

The Push Jerk

The Wall Ball

The Thruster

The Deadlift

The Sumo Deadlift High Pull

The Medicine-Ball Clean

The Ring Row

The Pull-Up

Kipping Chest-To-Bar PullUp

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4

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