January 23, 2020

23
Jan

January 23, 2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


Warm-up

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 Clean 1-1-1-1-1-1 reps
Scaling Option 1:

Hang Power clean 3-3-3-3-3-3-3-3-3 reps

Scaling Option 2:

High Hang Power clean 3-3-3-3-3-3-3-3-3 reps

Cooldown

5 Back Squat

60% 65% 70%

5x Single Leg Dumbbell RDL

As heavy as possible

-Rest 120 secs. between sets