Friday 7.19.2019

CrossFit Workout of the Day 1. 3 sets of: Rope Climb x 1-2 reps Dual Alt. KB Push Press x 6-8 reps each arm Mixed Rack KB OH Carry x 100ft (50ft switch arms) *Rest as needed 2. 15 minute AMRAP with a Partner: 15 Handstand Push-ups 12 Deadlifts (225/155) 9...

Thursday 7.18.2019

CrossFit Workout of the Day 1. 4 sets of: Overhead Squat x 3-5 reps @ 22X1 2. “CrossFit Open Event 12.4” 12 minute AMRAP: 150 Wall Balls (20/14, 10’/9′ target) 90 Double-Unders 30 Ring Muscle-Ups 3. Mobility: Lacrosse ball – Delt smash,...

Wednesday 7.17.2019

CrossFit Workout of the Day 1. Every 3 minutes, for 12 minutes: Station 1: Max TNG Power Cleans @ 115/75 Station 2: Max TNG Power Cleans @ 155/105 *Work on proficiency and smooth reps 2. 12 minute AMRAP: 15 Shoulder-to-Overhead (115/75) 15 Toes-to-Bar 15 KB Swings...

Tuesday 7.16.2019

CrossFit Workout of the Day 1. Build to today’s heavy single: Deadlift 2. 3 Rounds For Time: 150ft Walking Lunge 18 Ring Dips 9 Deadlifts @ 70% of today’s heavy single *Courtesy of CrossFit Linchpin 3. Mobility: Lizard Pose, Half Front Splits Pose, Seated...

Monday 7.15.2019

CrossFit Workout of the Day 1. Every 90 seconds, for 12 minutes: Front Squat x 2 reps Sets 1-4: 70-85% Sets 5-8: 80-90% 2. 3 Rounds For Max Reps: 2 minutes Max Calorie AB 2 minutes Max DB Thruster (50/35) 2 minutes Max Calorie Row 3. Mobility: Delt and Pec smash,...