5.31.1 7 Workout of the Day

Mike and Deloris.

Post Murph 715 AM

CrossFit

1.Conditioning "Fran" 21-15-9 Thrusters (95/65) Pull-ups

Strength: In 25 minutes complete:

2. Power Clean (65%/3)3

+

3. Back Squat (65%/3)3

“Fran” is arguably the most infamous CrossFit workout out there. It is well known for its intensity. However, intensity is relative. The goal here is not to go Rx, but to get the best stimulus for you. Doing this day in and day out is what gets you incredibly fit across broad time and modal domains.

ICT

Conditioning 1:

15 minute EMOM (:35/:25)

Min 1: 100 m sprint

Min 2: cal row

Min 3: Jump rope

Min 4: Handstand Hold

Min 5: Weighted abmat situp (45/25)

-400 m run at 60% after EMOM-

Conditioning 2:

repeat EMOM 1 in reverse order.

400 m run