CFKSQ – CrossFit
Workout of the Day
1. Weightlifting – Front Squat
2. Conditioning – “Cherry Vanilla”
Weightlifting
Front Squat
Take about 18 minutes
Front Squat (3 x 80%) x 3
– Every third rep should be sticky
– Mod w/ 6 Rounds – :30 Wall Sit + 10 Hollow Rocks
Metcon
Cherry Vanilla (3 Rounds for time)
Alpha:
3 Rounds Each for Time
15/10 Calorie Bike
12 Front Squats (135/95)
9 Push Jerks (135/95)
2 minutes of rest between each set
Bravo:
Barbell (105/75)
Charlie:
12/8 Calorie Bike
75/55 Barbell
Delta:
200 Run or 18/12 Calorie Row
2 or 1 Dumbbell or Kettlebell or Odd Object
Warm-up
1)
1 min Cardio/10 Yoga/10 Spider
1 min Cardio/10 UpDown Dog /10 Pigeon
1 min Cardio/10 Dis/10 Inl/10 Around the World
2)
w/ PVC, then Bar
3 GM / 3 BS / 3 Elb Rot / 3 FTB Press / 3 FS / 3 Muscle Clean Strict Press
3)
Push Jerk Practice
4)
pre-Metcon:
2x
5 Cal Bike
4 FS
3 PJ