CrossFit – Wed, Dec 20

Posted December 19, 2023 by Source Code & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Metcon (Calories)

20 minute row

20 minute bike

*** 5 minutes to establish a 2 rep max deadlift (in the middle of the two 20 minute blocks.

Fitness

same

Deadlift (2 rep max )

CrossFit – Mon, Apr 29

CrossFit OC3 – CrossFit

Front Squat (Front Squat:
4×10 Max weight (62-68%))

Metcon (AMRAP – Reps)

16 minutes (max reps per minute)

Max C&J 145/100

Max DU’s

Max Cal row

Rest

Fitness

Max C&J

Max SU’s/DU’s

Max Cal row

Rest

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