CrossFit Workout of the Day

Push Jerk
Every 2 minutes for 12 minutes
2,2,1,1,1,1

intent – build to a heavy single for the day OR use last weeks heavy single weight for more sets this week.
– begin working sets around 85% or at an 8rpe. 8rpe feels the same as a 10rpe, but can be moved for more reps.

3 minute amrap
5 power clean & jerk
15 bob
Max cal row/bike

– 90s rest –

3 minute amrap
5 power clean & jerk
15 bob
Max cal row/bike

– 90s rest –

3 minute amrap
25 wall balls
15 pull-ups
Max deadlifts

– 90s rest –

3 minute amrap
25 wall balls
15 pull-ups
Max deadlifts

LvL1 – 135/95, 20/14
LvL2 – 155/105, 20/14
LvL3 – 185/125, 30/20, c2b

intent – strength speed, speed strength, cp battery.

Accessory work
60s bent knee supine twist each side
15 T-spine windmills each side
60s thread the needle each side
10 cat-cows