010919


CrossFit Bako – Workout of the Day

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

Row 250m

10 Kipping Swings

5 Russian KB Swings

Strength/Oly/Skill

1 RM Strict Press, Every 3 minute, for 15 minutes (5 sets)

Shoulder Press (1 @ 80%)

Shoulder Press (1 @ 85%)

Shoulder Press (1 @ 90%)

Shoulder Press (1 @ 95%)

Shoulder Press (1 @ 95+)

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Strength/Oly/Skill

Push Press, Every 3 minute, for 6 minutes (2 sets)

Push Press

80-85% of today’s strict press 1-RM

Push Press

80-85% of today’s strict press 1-RM

Conditioning

Compare to November 12th

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups