Friday 11.22.2019

CrossFit Workout of the Day 1. EMOM for 10 minutes: Even: Power Snatch x 3 reps (Touch N’ Go) Odd: Hollow Hold x 30-45 sec *Work on smooth barbell cycling. It’s not about how fast you move, but how well you move 2. 9 minute AMRAP: 15 KB Swings (53/35) 15...

Thursday 11.21.2019

CrossFit Workout of the Day 1. Take 10-15 minutes to work on a gymnastics skill 2. For Time: 18 – 15 – 12 – 9 Pull-up Front Squat (165/115) Ring Dip *20 minute time cap 3. Mobility: Standing Straddle Pose, Pigeon Pose, Butterfly...

Wednesday 11.20.2019

CrossFit Workout of the Day 1. EMOM for 8 minutes: Back Squat x 2 reps Build to today’s “heavy” double 2. 10 minute AMRAP: 5 Burpees 10 HSPU 30 DU’s 3. Mobility: Dragon Pose, Lizard Pose, Seated...

Tuesday 11.19.2019

CrossFit Workout of the Day 1. Tuesday 11.19.20191. Take 10-15 minutes Build to today’s “heavy” Split Jerk 2. For Time: 40 Wall Balls (20/14) 12 Deadlifts (185/125) 30 Wall Balls 10 Deadlifts (225/155) 20 Wall Balls 5 Deadlifts (255/175) 3....

Monday 11.18.2019

CrossFit Workout of the Day 1. EMOM for 10 minutes: Even: 3-5 Weighted Strict Pull-ups Odd: DU’s x 30-40 reps or DU practice for 30-45 sec 2. 12 minute clock: 15 Bar-Facing-Burpees 30 Push Press (75/55) 15 T2B 30 Thrusters Max Clean and Jerk (155/105) (score is...