6/13/18 – CrossFit

CrossFit Workout of the Day

Skill (10 min)
Rope Climb Technique
Push Press Technique

Strength (15 min)
Push Press
50/5 60/5 70/5 75/5 80/5

WOD (20 min)
– 8 Rounds –
200m Run (or 10/8 cal bike)
1 Rope Climb
8 -> 1* Single Arm DB (or KB) Push Press (each arm)

[18 Minute Cap]

*8-7-6-5-4-3-2-1 reps each arm

L1: Light DB or KB, 2 Asst Chinups
L2: 35/20 or 35/26 KB, 2 Strict Chinups
L3: 50/35 or 53/35 KB
L4: 70/50 or 70/53 KB, Legless
Comp: see comp program

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