4.29.19 Workout of the Day

Jeff, 530 AM

CrossFit

1. Pausing Back Squat On the 1:30 x 6 Sets: 2 Pausing Back Squats 5 second pause in the bottom of each rep.

Sets #1+2 - 65% Sets #3+4 - 70% Sets #5+6 - 75%

2.Conditioning 2. "Destiny's Child" 15-12-9: Power Snatch (95/65) Box Jump Overs (24"/20) ... Directly into... 15-12-9: Overhead Squats (95/65) Barbell-Facing Burpees

3. Body Armor 3 Rounds, Not for Time: 21 GHD Sit-Ups 15 Dumbbell Bench Press 9 Strict CTB Pull-Ups

ICT

1. Conditioning, For time

800 m run

5 rounds of

10 DB walking steps outs (50/35)

10 DB front rack front squats

800 m run

5 rounds of

10 DB walking step outs (50/35)

10 DB front rack front squats

800 m run

-Each step=I rep, one DB/athlete

2. Body Armor 3 Rounds, Not for Time: 20 GHD Sit-Ups 15 strict pushups 10 Strict Pull-Ups