January 13,2020


January 13,2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“Don’t let the scale define you. Be active, be healthy, be happy.”


2 rounds of:

1:00 bike or row, easy pace

10 good mornings with an empty barbell

10 Jumping squats

5 back squats

Specific Warm-up

Perform all reps with an empty barbell:

10 hang muscle snatches

10 below-knee muscle snatches

10 overhead squats

5 hang squat snatches

Workout of the Day

Metcon (Weight)

Practice SLIPS for 20 minutes.

Hang squat snatch 1-1-1-1-1-1 reps
Scaling Option 1:

Hang power snatch 3-3-3-3-3-3 reps

Scaling Option 2:

High hang power snatch 3-3-3-3-3-3 reps


3 rounds

5 x Pause Front Squat at (60% 65% 70%)

2x Depth to Broad Jump

–3 Second hold at the bottom of the squat – DO NOT re-bounce out of the hole.

– jump As high as possible

– Rest 90 secs. between sets