02.10.20 Workout of the Day

Congratulations To Kristin Lam and welcome world our newest CrossFit 843 kiddo, Kristina Jade.

Box Brief
Happy Birthday Madison and happy belated Birthday Nora and Blanca!

CrossFit

"Grunt Work" Week #1
Please go to our members only FB Page for cycle details.
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep

Week #1 of our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed "On the 2:00", where we then transition to five sets of singles "On the 1:00". We'll be repeating this exact rep scheme next week, building upon these loads.

Conditioning
"Dead Space"
On the 5:00 x 5 Rounds:
7 Power Snatches (115/85)
15/12 Calorie Assault Bike
7 Overhead Squats (115/85)
200 m Run

ICT
Conditioning
25 minute EMOM
4 lateral Burpees over KB
6 KBS
8 Airsquats

Sprint Conditioning
8 minute AMRAP Partner 200 m sprints
- you go I go -

Midline 2 sets of
25 strict abmat sit-ups
25 glute Bridges