12.11.18 Workout of the Day

​Happy Birthday 830 Cathy,

Box Brief:

FREE Mobility Seminar Thursday night 6:15-7:15 PM. Sign up on gym whiteboard.

FREE Dry-Needling and Cupping Seminar Saturday 10-11 AM Sign up on gym whiteboard.

CrossFit

1.Push Jerk Heavy 5-4-3-2-1

2."Down Time" AMRAP 7: 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks 6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks 9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks -Continue to Climb By (3) Repetitions Until 7:00.-

Barbell: 135/95

3. Gymnastic Conditioning 3 Rounds efficiency 20/14 Calorie Row 10 HSPU

ICT

1.Conditioning

30 minute team of 2 AMRAP

100/70 calorie row

80 DB Hang Snatch (35/20)

60 burpee

400 m run-together

-Partition reps how feel fit

2.Midline: Double Tabata