1.24.20 Workout of the Day

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

CrossFit
Front Squat Waves (Week #2 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
"Blue Steel"3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike/ Erg/ 800 m run

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike/Erg/ 800 m run

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

ICT
Conditioning
4 RFT
800 m run
25 Lateral burpees over pvc pipe
25 V-ups