4.25.17 Workout of the Day

Transformation Tuesday.

Sal and Gina.

Bring this pic into Mi Tierrita and receive FREE chips and salsa.

CrossFit

1. Conditioning AMRAP 4: 30 Power Snatches (95/65) 30 OHS (95/65) Max bar-facing burpees in remaining time Rest 4:00 AMRAP 4: 20 Power Snatches (115/85) 20 OHS (115/85) Max bar-facing burpees in remaining time Rest 4:00 AMRAP 4: 10 Power Snatches (135/95) 10 OHS (135/95) Max bar-facing burpees in remaining time

2. Stamina Conditioning EMOMx20: Odd: 15 Calorie Row Even: 10 Kipping HSPU

ICT

1. Conditioning

6 sets of:

3 min AMRAP

3 RDS of

3 KB SDHP (53/35)

5 KBS

7 KB G squat

-rest 1:30 after each set-

Max burpees in remaining time

SCORE= total combined burpees

Conditioning/Midline: 5 rounds

(For efficiency NOT for time)

150 run

INTO

15 hanging knee raises

Complementing the longer workouts of both Saturday and Monday is today’s short and fast 3-4 minute AMRAPs. These short windows and built in rest let us get a lot of work done in a short amount of time. The harder we can push to get as much work as possible done in this time, the faster we will see results.