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Workout of the Day 10/3/2017

By October 4, 2017 WORKOUT OF THE DAY No Comments

CrossFit 88 Park Ridge – CrossFit

FITNESS
4 Sets:
6-8 Goodmornings
Rest 45 seconds
10-12 Dumbbell Bench Press @ 20X1
Rest 45 seconds
15-20 Kettlebell Swings
Rest 45 seconds
___________________________________________________
PERFORMANCE
Take 15-20 minutes and build to today’s 1-RM Snatch

F: Good Mornings (6-8)

P: Snatch (1)

F: Fitness WOD 10/3/2017 (AMRAP – Rounds and Reps)

8 minute AMRAP:

5 Renegade Rows

20 Walking Lunges with Dumbbells in Farmer’s Carry

(use same weights as you did for renegade rows)

P: Performance WOD 10/3/2017 (Time)

Using ~75% of today’s 1RM Snatch, complete:

12-9- 6 reps for time of:

Snatch

Strict Handstand Push-Ups

COMP: 10/23/17 (2 Rounds for time)

50,40,30,20,10

25,20,15,10,5

Cal. row

box jumps at 24 inch

rest 3 min.

50,40,30,20,10

25,20,15,10,5

cal. row

ghd situps