10092017


CrossFit Bako – Workout of the Day

Metcon

Metcon (Time)

10 Deadlift

20 Double Unders

8 Deadlift

40 Double Unders

6 Deadlift

60 Double Unders

4 Deadlift

80 Double Unders

2 Deadlift

100 Double Unders

10 Min Cap
L3: As RX 225/175

Metcon (Time)

!!!! Level 2 !!!!!!!

10 Deadlift (185/145)

10 DUs or 20 Singles

8 Deadlift

20 DUs or 40 Singles

6 Deadlift

30 DUs or 60 Singles

4 Deadlift

40 DUs or 80 SIngles

2 Deadlift

50 Dus or 100 Singles

Metcon (Time)

!!! LEVEL 1 !!!!

10 Deadlift (135/95)

20 Singles

8 Deadlift

40 Singles

6 Deadlift

60 Singles

4 Deadlift

80 SIngles

2 Deadlifts

100 Singles

Strength/Skill

Power Snatch (3-3-3-3-3)

Keep weights under 80%. Looking to make the lifts smooth and fast! Drill your technique! If you have trouble meeting your hips, focus on that. If you are slow turning over, focus on that. Choose one thing and DRILL it! Get after it.