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WORKOUT   OF   THE   DAY

200102

1/1/2020

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CrossFit (Performance)
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Supinated-Grip Strict Pull-Ups x 6-8 reps @ 2110
(add weight if you’re capable of maintaining tempo and rep range)
Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 30-meters)
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – Dumbbell Strict Overhead Press x 15 reps @ 1011
(maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement)

B.
Against a 3-minute running clock…
400 Meter Run
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes, and complete a total of 3 sets.

Note number of burpee box jump-overs achieved in each of the three sets.


CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Supinated-Grip Strict Pull-Ups x 6-8 reps @ 2110
(add weight if you’re capable of maintaining tempo and rep range)
Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 30-meters)
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – Dumbbell Strict Overhead Press x 15 reps @ 1011
(maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement)

B.
Against a 3-minute running clock…
400 Meter Run
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes, and complete a total of 3 sets.

Note number of burpee box jump-overs achieved in each of the three sets.

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  • Home
  • Programs
    • Group Fitness / CrossFit >
      • Group Fitness / CrossFit
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    • Personal Training
    • Nutrition >
      • Nutrition Coaching
      • Healthy Recipes
    • Kids
    • Online Coaching
    • Corporate Wellness
  • Blog