5.15.19 Workout of the Day

Happy Birthday Courtney Hampson, one of our 1st CrossFit 843 members!

CrossFit

1. Tempo Front Squat 6 Sets: 1 Tempo Front Squat 1 Front Squat Only on the first repetition of the 2-rep complex, complete with a (5) second negative to the bottom of the squat. No pause in bottom.

1. Conditioning "Jacked Squat" 21 Front Squats, 21 KB Swings, 400m Run 15 Front Squats, 15 KB Swings, 400m Run 9 Front Squats, 9 KB Swings, 400m Run Rx Barbell – 135/95 Rx Kettlebell – 70/53

3. Body Armor 3 Sets: 12 Barbell Bench Press (135/95) 12 Barbell Bent over Rows (135/95) 12 weighted glute bridges

ICT

1. Team of 2, Conditioning, For Time: 800 Meter Run

100/80 calorie row

800 m Run

100 DB Alternate Hang Clean and Jerk (50/35) 800 Meter Run 100 DB Alternate Hang Power Snatches (50/35)

-run is together, partition all else how feel fit-

2. Body Armor- Accessory Not For Time: 10-8-6-4-2: Pushups

Strict ring rows

-10 GHD situps after every set of the couplet-