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Workout of the day 1/08/2018

By January 9, 2018 WORKOUT OF THE DAY No Comments

CrossFit 88 Park Ridge – CrossFit

FITNESS
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – 8 Snatch-Grip Romanian Deadlift
Station 2 – 12-15 Ab-Wheel or Barbell Roll-Outs
Station 3 – 30 Banded Glute Bridges
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PERFORMANCE
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
Rest 3 minutes between sets.

F: Snatch Grip RDL (3×8)

P: Deadlift (1×2)

F: Fitness WOD 1/08/2018 (AMRAP – Rounds and Reps)

12 min AMRAP of:

12 Kettlebell Swings

12 Alternating Reverse Lunges with KB Goblet Hold

12 Goblet Squats

P: Performance WOD 1/08/2018 (AMRAP – Rounds and Reps)

12 min AMRAP of:

9 Deadlifts (225/155 #)

12 Box Jumps (24″/20″)

15 Wall Balls (20/14#)

C: Banded Deadlift (1×1)

C: Competition WOD 1/08/2018 (2 Rounds for reps)

In a 5:00 Window:

Row 750 Meters

Remaining time: Squat Cleans (155, 105)

Rest 10:00

In a 5:00 Window

Row 750 Meters

Remaining time: Squat Snatch (155, 105)
ONLY SCORE BARBELL WORK