Workout of the Day


Suffer on saturday

CrossFit Bako – Workout of the Day Metcon Metcon (Time) With a group of 3: 200 Push Ups 200 KB Swings 53/35 Alternate movements every 25 reps. Then… 21 Wall Climbs Then… “Frianne” 45 Front squats 95/65 45 Deadlifts 21 Hspu 21 Pull ups 200m Run(200m each) 27 Front squats 27 Deadlifts 15 HSPU 15 […]

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08182017

CrossFit Bako – Workout of the Day Strength/Skill Turkish Get Up (3-3-3) Bench Press (5-5-3-3-3-3) Super set with: Single Arm Row 6×7 Metcon 1-Mile Run (Time) Max Effort 1-Mile Run

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08172017

CrossFit Bako – Workout of the Day Weightlifting Front Squat (4×8 2×2) Todays rep scheme is to be very challenging! Keep rest Limited to 2:30 or less 4×8 @75%+ 2×2 @ 85%+ Metcon (AMRAP – Reps) 4 min Amrap 12-9-6 Burpees Pull ups Max Double Unders Rest 3 mins 4min AMRAP 9-6-3 OHS 135/95 Handstand […]

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08162017

CrossFit Bako – Workout of the Day Strength/Skill Deadlift (5×5 @75%) Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP 13 Toes To bar 18 Wall Balls 9 Sumo Deadlift High pull 95/65

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08152017

CrossFit Bako – Workout of the Day Strength/Skill Split Jerk (3-3-3-2-2-2-1-1-1) Drill Technique work for 5-10 minutes here. We are looking for perfect reps here. Metcon Metcon (Time) 3 Rounds For Time: 300m Row 15 Push Jerks 115/85 15 Burpees

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