January 28,2020

28
Jan

January 28,2020

CrossFit Old Fashion, Persistence Athletics – Workout of the Day


“Fit is Not a Destination it is a way of life.”

Warm-up

2 Rounds:

10 Burpee

10 ring rows

10 kettlebell swings

10 air squats

Specific Warm-up

Perform the following with an empty barbell. 3-5 reps of each step:

Deadlift to mid-thigh

Deadlift + shrug

Muscle clean + front squat

Hang power clean + front squat

Power clean

Squat clean

Bench press

Perform 10 reps of bench press with an empty barbell:

Reps 1-5 perform with a tempo: 3-sec down, 1-sec pause

Reps 6-10 perform as normal””Perform the following with an empty barbell. 3-5 reps of each step:

Deadlift to mid-thigh

Deadlift + shrug

Muscle clean + front squat

Hang power clean + front squat

Power clean

Squat clean

Bench press

Perform 10 reps of bench press with an empty barbell:

Reps 1-5 perform with a tempo: 3-sec down, 1-sec pause

Reps 6-10 perform as normal

Workout of the Day

Metcon (Time)

“Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

1½-body-weight deadlift

Body-weight bench press

¾-body-weight clean

Set up three bars and storm through for time.”
Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

deadlift

bench press

clean

(Do with light weight)

Cooldown

Coaches Choice