12.30.19 Workout of the Day

Happy Belated Birthday Ofelia

New Years Week Schedule
Monday: Regular
Tuesday/New Years Eve: All morning classes: 530,630,715,830, 930 AM
Wednesday/New Years Day: 715, 830, 930 AM
Thursday-Saturday: Regular Schedule

CrossFit

Silverback Primer
3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows

Back Squat Waves (Week 4/4)Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps

Conditioning
"Dopamine"
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike

ICT

Conditioning

800 m run
40 burpees to 6 inch target
800 Meter Run
40Alternating DB power snatch (50/35)
800 Meter Run
40 Wall ball (20/14)
800 Meter Run

Midline 9 minute EMOM (:40/:20)
Min 1:Shoulder taps
Min 2:Glute Bridges
Min 3:No Arm straight leg abmat sit-ups