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Workout of The Day 9/25/2017

By September 26, 2017 WORKOUT OF THE DAY No Comments

CrossFit 88 Park Ridge – CrossFit

FITNESS
4 Sets Through: Every minute, on the minute perform
Minute 1: 6 Dumbbell/Barbell Front Squats
Minute 2: 30 Seconds Kettlebell Swings
Minute 3: 30 Seconds of Box Jump Step Downs
______________________________________________________

PERFORMANCE
6 Sets: New Set Every 2 minutes (12 minutes)
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – Max UB Reps @85-88%

F: Front Squat (6)

P: Front Squat (1)

F: Fitness WOD 9/25/2017 (AMRAP – Rounds and Reps)

8 min AMRAP

6 Man Makers

9 Burpees

P: Performance WOD 9/25/2017 (AMRAP – Rounds and Reps)

8 min AMRAP

6 Hang Squat Cleans 155/105#

9 Burpees Over the Bar

12 Kettlebell Swings 32/24kg

COMP: Overhead Squat (1×2)

COMP: Snatch Grip Deadlift+Power Snatch (5×2+1)

COMP: Ring of Fire (Time)

21-15-9

OHS @135

C2b

COMP: Night King (Time)

21-15-9

C&J @135

18-12-7

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