05142018   Recently updated !


CrossFit Bako – Workout of the Day

Practice

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Strength/Skill

Back Squat (5×8 Squat Cluster)

a Cluster is a set of squats split up withy short rests. For todays sets of 8, you will perform 4 squats, rack the bar for only 15 seconds and then perform the next 4. Stay strong and move well today!

Rest 2 Mins between Clusters

Work between 60-75%

Metcon

Metcon (Weight)

4 Rounds For Quality

10 Unbroken Hang Power Cleans

6 Box Jumps 34/30

12 Hand Stand Push Ups

:60 Side Plank Hold(:30L/:30R)
This is not for time, but for quality. The intensity is found in pushing yourself to have phenomenal movement and NOT comprimising our positions.

Loading for the cleans will go up each round, be aggressive with your weight choice.