1/13/18 – CrossFit

CrossFit Workout of the Day:

Skill:(10 min)
KB Snatch Progression
Pistols Progressions

Strength:(20 min)
Front Squat (pause 3 sec)
[50/4 60/4 70/2 75/2 80/2 … Work to Daily Max Double (with pause!) in 15 Minutes]

WOD:(20 min)
– For Total Time –
[2 Minutes Work, 1 Minute Rest] 40/32 Cal Row
40 Alt Leg Pistols
40 Burpee Box Jump Overs
40 V-Ups w/ Med Ball (20/14#)
10/7 Rope Climbs
[20 Minute Cap]

L1: Air or Goblet Lunges, 20″ Step Overs, No Med Ball, 2x Ring Rows
L2: Asst Pistols, 24″ Step Overs or 16/12″ Box, 14/8#, Asst Strict Pullups (2x)
L3: 24/20″
L4: Weighted Pistols (26/18#), 30/20#, 8/5 Legless Rope Climbs

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