Monday, Oct. 22 CrossFit Workout of the Day
Warm Up
3 rounds
5-10 reps of strict gymnastics weakness*
10/8 calorie row
:45 in any static hold**
*Level 1: push up, ring row, pull up, toes to bar, box handstand push up
Level 2: handstand push up, dip, C2B pull up, pistol
Level 3: deficit handstand push up, ring/bar muscle up, handstand walk
**plank, hollow, bar hang, handstand, wall sit, KB front rack/suitcase, top of pull up, dip support, L-sit, etc.
Strength
Power snatch + snatch
4 x (1+1)
Increase weight from last week.
Conditioning
16 minute AMRAP:
21/16 calorie row
15 deadlifts (135/95)
12 burpees
9 shoulder to overhead (135/95)
2018 10 21