Workout of the Day


031919

CrossFit Bako – Workout of the Day View Public Whiteboard Strength/Oly/Skill Every 2 minutes, for 10 minutes (5 sets): Back Squat (Set 1 – 5 reps @ 55%) Back Squat (Set 2 – 5 reps @ 65%) Back Squat (Set 3 – 3 reps @ 75%) Back Squat (Set 4 – 2 reps @ 85%) […]

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031819

CrossFit Bako – Workout of the Day View Public Whiteboard Strength/Oly/Skill Snatch (5 Reps @ 60%) Snatch (5 Reps @ 65%) Snatch (3 Reps @ 70%) Snatch (3 Reps @ 75%) Snatch (1 Rep @ 80%) Conditioning Metcon (5 Rounds for weight) Every 5 minutes, for 25 minutes (5 sets) for max load: 500 Meter […]

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031419

CrossFit Bako – Workout of the Day View Public Whiteboard Strength/Oly/Skill Shoulder Press Conditioning Metcon (Time) Four rounds for time of: 50 Double-Unders 20 Dumbbell Push Presses (55/35 lb DBs) 20 Alternating Reverse Lunges with DBs (55/35 lbs)

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031319

CrossFit Bako – Workout of the Day View Public Whiteboard Strength/Oly/Skill Back Squat (Every 3 minutes, for 15 minutes (5 sets) @ 65%) Conditioning Metcon (Time) For time: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs […]

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031219

CrossFit Bako – Workout of the Day View Public Whiteboard Strength/Oly/Skill Metcon (No Measure) Take 15 minutes to rotate through practicing three gymnastics movements: Movement 1 – Ring Muscle-Up Progressions Movement 2 – L-Sit Hold Progressions Movement 3 – Handstand Hold Progressions Conditioning Metcon (8 Rounds for reps) Two sets for max reps of: 90 […]

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