7.29.19 Workout of the Day

In honor of "Shark Week" Coach Trey Snow taking in fitness to South Africa, 2005.

Yes, this is a real pick, and published in National Geographic.

CrossFit

1.Stamina Squats Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

2. Conditioning Partner "Hot Sauce" Part #1 AMRAP 3:00 21/15 Calorie Row 21 Lateral Burpees over Rower Max Overhead Squats Barbell - 75/55 lb,

P2 above

"Hot Sauce" Part #2 AMRAP 3:00 18/13 Calorie Row 18 Lateral Burpees over Rower Max Overhead Squats Barbell - 95/65 lb,

P2 above

"Hot Sauce" Part #3 AMRAP 3:00 15/11 Calorie Row 15 Lateral Burpees over Rower Max Overhead Squats Barbell - 115/85 lb,

P2 above

"Hot Sauce" Part #4

AMRAP 3:00 12/9 Calorie Row 12 Lateral Burpees over Rower Max Overhead Squats Barbell - 135/95 lb,

P2 above

ICT

1.Conditioning:

For time:

21 KB Deadlift, 21 KBS, 21 KB front squats (53/35)

400 m run

15 KB Deadlift, 15 KBS, 15 KB front squats

400 m run

9 KB Deadlift, 9 KBS, 9 KB front squats

400 m run

9 KB Deadlift, 9 KBS, 9 KB front squats

400 m run

15 KB Deadlift, 15 KBS, 15 KB front squats

400 m run

21 KB Deadlift, 21 KBS, 21 KB front squats

400 m run

2. Midline: 100 abmat situps for time