Workout of the Day


10192017

CrossFit Bako – Workout of the Day Strength/Skill Hang Snatch (3-3-3-3-3) Today the hang snatches are around 70-80% of your 1 RM. Focus on great hip contact and loading through your posterior. Metcon Metcon (Time) 3 Rounds 15 KB Hang Clean & Jerks 70/53 9 Box Jumps 40/30 400m RunKB Hang Clean and Jerks are […]

0 comments

10182017

CrossFit Bako – Workout of the Day Metcon Metcon (AMRAP – Reps) LURONG 14 Min AMRAP 2 Squat Clean and Jerk 1 Muscle Up 4 Squat Clean and Jerk 2 Muscle up 6 Squat Clean and Jerk 3 Muscle Up 8 Squat Clean and Jerk 4 Muscle Up 10 Squat Clean and Jerk 5 Muscle […]

0 comments

10172017

CrossFit Bako – Workout of the Day Strength/Skill Reverse Lunge (12-9-7-5-3) Bar on the back, Stepping backwards. Metcon Metcon (Weight) EMOMx15 1- 100m Wall Ball Sprint 2- 15 Wall Balls 3- 3 Snatches @70%

0 comments

10162017

CrossFit Bako – Workout of the Day Strength/Skill Clean and Jerk (Complex 8×1) Power Clean + 2 Hang Squat Clean + Jerk Metcon Metcon (Time) 2 Rounds: 30 Handstand Push Ups 30 Power Snatch 75/55 30 Toes to Bar

0 comments

10142017

CrossFit Bako – Workout of the Day Metcon (Time) With a Partner: 5 rounds 40 Air Squats 12 Clean And Jerks 135/95 Then… 100 double unders 40 Chest To Bar Pull Ups 40 HSPU 100 Double unders Then…. 4 rounds 20 KB Swing 20 KB snatch 55/35 400m Run(200 Each)

0 comments