CrossFit East Indy: Workout of the Day for Saturday 4.20.19

0:00 to 10:00 – Warm-up – Coach led.

10:00 to 30:00 – Squat Clean Complex – Every 3 minutes for 5 sets, Building.

~2 High Hang Squat Cleans + 2 Hang Squat Cleans + 2 Squat Cleans

  • Set 1 – 45% of 1 RM Squat Clean
  • Set 2 – 50 – 55%
  • Set 3 – 55 – 65%
  • Set 4 – Build to a Heavy Complex
  • Set 5 – Build to a Heavy Complex

CONDITIONING – 40:00 to 60:00

Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
AMRAP 20AMRAP 20AMRAP 20
~15 Toes to Bar~10 Toes to Bar~12 Hanging Knee Raise
~20 Weighted Sit-ups 15#~15 Weighted Sit-ups 10#~12 Sit-ups
~25 Foot OH KB Walking Lung 70/53~25 Foot OH KB Walking Lung 53/35~25 Foot OH KB Walking Lung 35/25 or less
~6 D-Ball GTOS 150/100~9 D-Ball GTOS 100/70~9 D-Ball GTOS 70/50 or less
~75 Double Unders~50 Double Unders~75 Single Unders or :30 DU
*Partners Alternate Movements*Partners Alternate Movements*Partners Alternate Movements

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