061119


CrossFit Bako – Workout of the Day

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Warm-up

Warm-up (No Measure)

3 Steady Rounds

1k Bike

15 Barbell Good Mornings

10 Barbell Snatch Balance

Strength/Oly/Skill

Hang Snatch, E2MOM for 12 min. Drop & Reset, does not have to be touch and go. Start at 70% and work up if comfortable.

Hang Snatch (3 reps @ 70%)

Hang Snatch (3 reps @ 70%)

Hang Snatch (3 reps @ 70%)

Hang Snatch (3 reps @ 70%)

Hang Snatch (3 reps @ 70%)

Hang Snatch (3 reps @ 70%)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

10 Alternating Pistols

10 Toes to Bar

100′ DB Farmer’s Carry 70/50s

Conditioning Accessory

10k Bike (Time)

10k Bike