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Workout of the day 12/4/2017

By December 5, 2017 WORKOUT OF THE DAY No Comments

CrossFit 88 Park Ridge – CrossFit

FITNESS
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 10-12 Supine Med Ball Leg Curls
Station 2 – 10 Supinated-Grip Bent-Over Barbell Row
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PERFORMANCE
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps
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RX Plus Accessory:
400 Meter Sledpull Powerwalk then,
4 Rounds of:
50 Foot Single Arm Farmer Carry (each)
20 Banded Pull-throughs

P: Power Clean (Every 90 seconds, for 15 minutes (10 sets))

F: Fitness WOD 12/4/2017 (AMRAP – Rounds and Reps)

12 min AMRAP

12 Kettlebell Swings

12 Burpees

12 Box Step Ups

P: Performance WOD 12/4/2017 (Time)

For time:

400 M Row

15 Power Cleans (135/95#)

400 M Row

10 Power Cleans

400 M Row

5 Power Cleans
RX Plus (165/115#)

c: Front Squat (4×1 @ 90%)

C: Power Clean + Push-Jerk (4×2)

C: The Big Chief (5 Rounds for reps)

“The Big Chief”

AMRAP 3:

3 Power Cleans (155, 105)

6 Push-ups

9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles. Try to maintain 80-85% for all 5 AMRAPs.