Workout of the Day 11/29/2011

 

Cyndi Cook’s Coach’s Corner was reposted on Greg Amundson’s blog CrossFit Goal Setting.

 

WOD

Front Squat 8 x 3 on :90; use 70 – 75% of your 1RM on 11/22/2011

The following workout is done in a similar format to “the end” at the 2011 CF Games.

20 Wall-ball 20/14

50 Double Unders

20 Toes-to-bar

20 Burpees

20 Push Press 95/65

Using the above workout:

As far as possible in 3 minutes.  Rest for 1 minute.  As far as possible in 6 minutes.  Score will be total reps.  If you complete all given work and there’s still time left, start over from the beginning.

Finisher (if time allows):

Perform in order

Complete 30 – 50 GHD sit-ups

Accumulate 2 minutes in the front plank; use as few sets as possible on both

 

A little k-star for ya’ll

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5 responses to “Workout of the Day 11/29/2011

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