11.5.19 Workout of the Day

Megan , Open 20.4

Box Brief

Reminder.. It is VERY easy this time of year to wear those baggy cover up clothes, eat that comfort food, drink that wine, overindulge, & become complacent. So, continue to make the harder decisions. For most, the struggle is real. Struggles aren’t fun and but struggles make us better. Let’s all stay focussed, stay disciplined, and stay committed.

CrossFit

Jerk
On the 2:00 x 5 Sets:
3 Push Jerks

Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy.

Conditioning
"Bruiser"
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

Midline+ Recovery: Bike/Ski/Run
3 Rounds:
3:00 Recovery Bike*
Between sets, 20 GHD sit-ups

*In every 3:00 interval, the aim is to gradually increase our speed.
Minute 1 - Light Pace
Minute 2 - Moderate Pace
Minute 3 - Moderate/Fast Pace

ICT

Conditioning:
Team of 2 , 4 RFT
100/70 calorie row
40 Alternating DB Snatch (50/35)
40 burpees
Midline:
3 Rounds for efficiency
15 Glute Bridges
:30 prone plank