Workout Of The Day 1/28/2013

NOTE: CrossFit 1 and CrossFit 2 will now have separate and distinct programming, rather than simply scaling CrossFit 2 workouts down.  By doing this, we will more accurately address the goals and needs of each group.

CrossFit 2

Strength

Paused Front Squat 5×3, add load from 1/22/2013

Conditioning

2 rounds for time:
Run 400m
40 kettlebell swings, 24kg/16kg
30 burpees
20 toes-to-bar
10 handstand pushups

CrossFit 1

Skill: Snatch from 1st position

Work up to the heaviest weight you can consistently perform with perfect form.  Spend 15-20 minutes accumulating reps with that weight.

Conditioning

2 rounds for time:
Run 400m
10 deadlifts
15 burpees
20 hanging leg raise
25 pushups

Post results to comments.

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3 responses to “Workout Of The Day 1/28/2013

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