2.13.19 Workout of the Day

Rich

CrossFit

1.Tempo Back Squat 5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

2.Team of 2, "Sole Cycle" P1 AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans 27/21 Calorie Assault Bike

P2 above

Round 1: 155/105 Round 2: 135/95 Round 3: 115/85

Score=total team reps

2. Open Prep/ Accessory: 5x5 Bench Press (Building to a Heavy Set of 5)

After Each Set: Max Strict Chest to Bar Pull-ups

Followed By… 100 Banded Good Mornings 100 Banded Pull-Aparts

ICT

1.Skill: Jump Rope Practice

2. Conditioning : 20 minute AMRAP

10 calorie Row

20 alt DB snatch (50/35)

30 walking step outs (each step= 1 rep)

40 DUBS

Midline+Cooldown :4 rounds

10 PVC good mornings

15 glute bridges

200 m run