Workout of the day for Tues 10th April – CrossFit & MetCon Class


Workout of the Day – CrossFit

A) Back squat @ tempo 32X1
5-5-4-4-3
*Rest 2-3 minutes
*Keep a strict tempo – build slightly from last week’s loads

B) Superset accessory work
5-6 per leg, Bulgarian split squat (dumbbell’s helds at sides) @ tempo 20X1
*Rest 60 seconds
3-5 Strict pull-up @ tempo 31X2
*Rest 60 seconds
6-8 per arm, seated single arm dumbbell press @ tempo 31X1

C) Extra credit work

10min AMRAP, for quality:
30m Reverse sled drag
8 Ring rows (hold 1 second at the top of each rep)
4 Strict toes to rings
6 Kipping toes to rings
2 Hollow body wall walks

*The goal is not to get the max number of reps in 10min that you can. The goal is to perform all of these movements with great positions, attention to quality and too keep moving continuously for the whole time. Breaks are expected in order to complete some of the strict movements.

Workout of the Day – MetCon Class

15 Minute AMRAP:

1 Sandbag clean
1 Sandbag squat
1 Burpee over the sandbag
2 Sandbag clean
2 Sandbag squat
2 Burpee over the sandbag
3 Sandbag clean
3 Sandbag squat
3 Burpee over the sandbag

Keep adding one rep until time runs out 🙂

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