Workout of the Day


06282017

CrossFit Bako – Workout of the Day Comp Mobility Taking athletes through some shoulder and hip Mobility. Metcon Metcon (Time) For Time: 10 Bear Complex 115/75 10 Rounds of Cindy 10 Bear Complex 115/75 Cash-Out 75 KB Up & Overs

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06212017

CrossFit Bako – Workout of the Day Practice Weightlifting Snatch (7×1) Power Snatch – 3 Overhead Squat Metcon Metcon (Time) 3 Rounds 400m Run 12 DeadLift 185/115 21 Box Jumps 24/20

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06262017

CrossFit Bako – Workout of the Day Practice Strength/Skill Back Squat (7×5@ 75%) 2 sec pause in the bottom each rep. Metcon 20min: Metcon (4 Rounds for reps) 4 Rounds 3 Minute Round to Complete 10 Hang Clean & Jerks 135/95 10 Pull Ups Max Push Ups Rest 2 Mins between RoundsScore Push Ups. Goal […]

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06242017

CrossFit Bako – Workout of the Day Metcon Metcon (Time) With A Partner 800m Row 24 Thrusters 30 Pull ups 600m Row 36 HSPU 40 Power Cleans 135/95 400m Row 48 Burpees 50 Push Jerks 135/95 200m Row 60 Sit Ups 300 Double Unders

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06232017

CrossFit Bako – Workout of the Day prac Strength/Skill Front Squat (7×5 @72.5%) Pausing at the bottom Metcon Metcon (Time) 3 Rounds for Time 50 Wall balls 25 Pull Ups 20min CAP

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