10122017   Recently updated !

CrossFit Bako – Workout of the Day


Clean and Jerk (5×3 @ 70%-80%)

Same Idea as Monday’s snatches. Todays focus is TECHNIQUE. And depending where you are at, as an athlete, this can mean working on touch and go OR Doing smooth singles. Focus on good “Hip contact”(Mid thigh) and getting under the bar in the jerk. PUSH Jerk for touch and go reps, singles should be working on Split.


Metcon (AMRAP – Reps)

3 Rounds

2:30 Min AMRAP

12 DB C&J 55/35

Max Double Unders

Rest 1 Minute Between