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CrossFit Heyday Elite Fitness | San Pedro CrossFit | Hire a San Pedro Personal Trainer

Thursday, August 25th

in Fitness, Workout of The Day

Workout of the Day

Fitness

A. Four sets of:

Good Mornings x 8-10 reps @ 3011

Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

B. For time:

Dumbbell Ground to Overhead x 12 reps

Box Jumps x 12 reps

Dumbbell Ground to Overhead x 9 reps

Box Jumps x 9 reps

Dumbbell Ground to Overhead x 6 reps

Box Jumps x 6 reps

Run 600 Meters

*coach will choose appropriate weight and height for you

 

Performance

A. Every 3 minutes, for 18 minutes (6 sets):

Snatch Balance + 3 Overhead Squats

 

Build to today’s heaviest snatch balance + 3 overhead squats.

B. For time:

12 Power Snatches (115/75 lbs)

12 Box Jumps (30″/24″)

9 Power Snatches (115/75 lbs)

9 Box Jumps (30″/24″)

6 Power Snatches (115/75 lbs)

6 Box Jumps (30″/24″)

Run 600 Meters

 

Time cap = 15 minutes