4/14/18 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
HSPU Technique Work / Progressions

Strength: (15 min)
Deadlift
60/5 65/5 70/5 75/5 80/5

WOD: (25 min)
– For Time –
1200m Run (2 laps around block)
50 Wallballs
40 HSPU
30 Alt Arm DB Power Cleans & Jerk
20 Bar muscle ups
600m Run (1 lap)

[20 minute cap]

L1: Light Wallball, push ups, Light barbell, assisted pull ups
L2: Asst (pike) hspu, 30/20, burpee pull-ups
L3: 20/14, 50/35, Jumping Bar MU
L4: 30/20, 70/50
Comp: see comp program for movements/times/rounds

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