Workout of the Day 3/25/2015

CrossFit

Strength:

Performance –

EMOTM x 8 min
1-3 Strict HSPU + 5-8 Kipping HSPU

Fitness –

3 Min Volume Accumulation
3 Sec Negative HSPU

-Accumulate 2min in Chest to wall Handstand hold

Or

4min Accumulation
Arnold Press (seated) (40/20)

Accumulate 90sec in perfect Chest to wall handstand

Conditioning:

Performance –

15 Min Amrap:
12 Burpees
9 KB Swings (70/55)
6 Shoulder to Overhead (135/95)
3 Muscle Ups

Fitness –

15 Min AMRAP:
12 Burpees
12 Russian KB Swings
12 DB Push Press
12 Ring Rows or Pullups

Extra Work:

Deadlift 4@7, 4@8, plus three REPEAT Sets

Strength

Deadlift 4 @ 7, 4 @ 8, 3 repeat sets

Press 5@8, 5@9 plus 1 down set (5% load drop)

Dynamic Pushups 3 x 15

Tricep Kickback 3 x 10

Front Plank 3×1:30
Russian Twists 3×15 (L/R)
Strict Toes To Bar 3×12

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