CrossFit East Indy: Workout of the Day for Saturday 5.4.19

Front SquatFront SquatFront Squat
Build to a 1 Rep MaxBuild to a 1 Rep MaxBuild to a 1 Rep Max
ConditioningConditioningConditioning
In Teams of 3:In Teams of 3:In Teams of 3:
Part #1Part #1Part #1
In a 7:00 Window: 100/70 Calorie Assault BikeIn a 7:00 Window: 100/70 Calorie Ski or RowIn a 7:00 Window: 70/50 Calorie Row
Time Remaining – Max Front Squats 165/115Time Remaining – Max Front Squats 135/95Time Remaining – Max Front Squats 115/85 or less
~Rest 3:00~~Rest 3:00~~Rest 3:00~
Part #2Part #2Part #2
In a 6:00 Window: 75/50 Calorie Assault BikeIn a 6:00 Window: 75/50 Calorie Ski or RowIn a 6:00 Window: 55/40 Calorie Row
Time Remaining – Max Hang Squat Cleans 135/95Time Remaining – Max Hang Squat Cleans 115/85Time Remaining – Max Hang Squat Cleans 95/65 or less
~Rest 3:00~~Rest 3:00~~Rest 3:00~
Part #3Part #3Part #3
In a 5:00 Window: 50/30 Calorie Assault BikeIn a 5:00 Window: 50/30 Calorie Ski or RowIn a 5:00 Window: 40/25 Calorie Assault Bike
Time Remaining – Max Thrusters 165/115Time Remaining – Max Thrusters 135/95Time Remaining – Max Thrusters 115/85 or less
Three scores – total reps from each part.Three scores – total reps from each part.Three scores – total reps from each part.
3 Sets:3 Sets:3 Sets:
~10 Single Leg Lateral Box Step-Ups (5/each) 24/20 no weight~10 Single Leg Lateral Box Step-Ups (5/each) 24/20 no weight~10 Single Leg Lateral Box Step-Ups (5/each) 20/16 or less no weight
~200m Single Kettlebell Farmers Carry70/53~200m Single Kettlebell Farmers Carry 53/35~200m Single Kettlebell Farmers Carry 35/25 or less
~30 Weighted AbMat Sit-Ups – 2 or less sets~30 Weighted AbMat Sit-Ups – 2 or less sets~30 Weighted AbMat Sit-Ups – 2 or less sets

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