WORKOUT OF THE DAY
Front Squat Tuesday 28/11/17
27th November 2017 by
CrossFit
Warm Up
Banded Monster Walk
2x Wall Walks
5x Box Jump Overs
Strength
Front Squat 5×3@75%
Skill
5 Calorie Airbike Sprints
WOD
10 Rounds For Time:
10 DB Snatches 20/12.5kg
8 Burpee Box Jump Overs
6 Thrusters 30/20kg
CrossFit Lite
Warm Up
Single Leg Banded Pull x10 each
Wall Squat 30 seconds
Squat Jump x10
Plank 30 seconds
Circuit
30min EMOM
1min Glute Bridges
1min Sled Pull
1min Squat Jump with Bar
200m Rest Walk
Restart EMOM on 5th min etc.
Mobility
Figure Four stretch
Seated Hamstring 3 ways
Quads stretch
Barbell Club
Warm Up
5 Calorie Row
Wrist/Shoulder/Foot Circles x10
Leg Swings Forwards and Sideways x10
Strength
A) 3 Position Clean – Heavy for the day
B) Bent Over Row 5×5
C) Ring Dip 5×8