Monday, Sept. 17 CrossFit Workout of the Day
Warm Up
3 rounds
5-10 reps of strict gymnastics weakness*
12/10 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 (3 count pause in receiving position)
4×3
Across or ascending
Conditioning
3 rounds for time:
15 box jumps (24/20)
10 deadlifts (225/155)
20 KBS (53/35)
15 push ups
2018 09 16