1.17.20 Workout of the Day

Happy Birthday Amber

RED Friday’s. Wear your RED and Remember Everyone Deployed.

CrossFit
Front Squat Waves (Week #1 of 3)
On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.

Conditioning
"Marston"
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

ICT
Conditioning: On the every 3 minutes complete for 10 total sets (so 30 minutes)
ODD: 15/10 calorie bike
30 shoulder taps (lf+rt= 1 rep)
EVEN: 20/15 Calorie Row
30 DUBS/ 60 singles.
Score =slowest ODD +EVEN set combined
-Goal is to complete each round in 2 minutes.. Rest the remainder of time until 3 minute mark-

Midline 5 minutes together