8.4.20 Workout of the Day

Kat

CrossFit

Strength : In a 10 minute window build to a heavy complex of:
2 push press
2 push jerk

Conditioning
“Overreaction”
15-12-9:
Push Press (115/85)
Calorie Row

..Directly into:

15-12-9:
Push Jerks (115/85)
Lateral burpees over rower

Midline
4 Rounds:
:30s of Weighted Good Mornings
:15s Rest
:30s Max Shoulder taps
:15s Rest
:30s Max Hollow Rocks
:15s Rest

ICT
Conditioning
3 RFT of
1 round of “Kelly”..ish
1 round of “Helen”.ish

1 rd “Kelly”ish = 400 m run+30 KB front squat (50/35)+ 30 BJ (24/20)

1 rd “Helen”ish =400 m run +21KBS (53/35) + 12 KBSDHP

Midline
4 Rounds:
:30s of single KB DL
:15s Rest
:30s Max Shoulder taps
:15s Rest
:30s Max Hollow Rocks
:15s Rest