CrossFit Bako – Workout of the Day

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Warm-up (No Measure)

2 Rounds:

200m run

10 broad jumps for max distance

10 tuck jumps


Loop a PVC thru a band and tie the band to a post. With tension on the band, go thru:

10 snatch grip DL to below the knee

10 snatch grip DL to above the knee

10 snatch grip DL to mid-thigh

10 snatch pulls

You’ll feel your lats turning on.

Then with an empty barbell:

2 Rounds

5 hang snatches from the pocket

5 hang snatches from above the knee

5 snatches from mid-shin


Hang Snatch + Snatch


Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

12 Deadlifts (135/95)

12 Bar-Facing Burpees