Friday 11.30.2018

CrossFit Workout of the Day 1. 4 sets of: Pause Deadlift x 5-6 reps (Start @ 60-65% and build by feel) *Pause for 2 seconds at mid-patella, and then finish the lift Reset from the floor before each lift. 2. 3 Rounds For Time: 50 Double-Unders 10 Power Cleans (135/95)...

Thursday 11.29.2018

CrossFit Workout of the Day 1. In Teams of 2, Complete 3 Rounds of: Row 500m 60 Power Snatches (95/65) 40 Overhead Squats 20 Bar-Facing Burpee 2. Mobility: Standing Straddle, Eagle in Saddle Legs, Child’s Pose

Wednesday 11.28.2018

CrossFit Workout of the Day 1. Clean and Jerk Sets 1-3: 3 reps @ 60% Sets 4-6: 2 reps @ 70% Sets 7-9: 1 rep @ 80+% 2. 12 minute AMRAP: 15 Deadlifts (225/155) 15 Toes-to-Bar 3. Mobility: Archer in Saddle Legs, Spend 1-2 minutes of Soft Tissue work on Lower Back,...

Tuesday 11.27.2018

CrossFit Workout of the Day 1. 3 sets of: GHD Sit-ups x 10-15 reps Rest 60 seconds Front Racked KB Carry x 60 seconds Rest 60 seconds Tempo Ring Row x 6-8 reps @ 32X2 Rest 60 seconds 2. “Mad Apple Test #4” 3 Rounds For Time: 10 Thrusters (115/75) 15 Burpee...

Monday 11.26.2018

CrossFit Workout of the Day 1. 5 sets of: Back Squat 4-6 reps Rest 3 minutes 2. 10 minute AMRAP: 20 Wall Balls (20/14) 10 KB Snatch (53/35) (5 left, 5 right) 5 Handstand Push-ups 3. Mobility: Dragon Pose, Lizard Pose, Child’s...