Workout of the Day


08162018

CrossFit Bako – Workout of the Day Comp View Public Whiteboard Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats […]

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08152018

CrossFit Bako – Workout of the Day practice View Public Whiteboard Strength/Skill Split Jerk (7 sets of Split Jerk Complex) Complex: 4 Hang Cleans- 3 Push Jerks – 2 Split Jerks Work between 40-65% of your weakest movement. Metcon Metcon (Time) 3 Rounds 200m Sprint 10 Burpees 8 Wall Jump Overs 12 HSPU Rest :90

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08142018

CrossFit Bako – Workout of the Day Practice View Public Whiteboard Strength/Skill Back Box Squat (3×4 75% FOR SPEED, 3×2 85%+) Continue to move EXPLOSIVELY Metcon Metcon (Time) 45-30-15 RussianKB Swings 53/35 Box Jumps 24/20 7-5-3 Tire Flips

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08132018

CrossFit Bako – Workout of the Day Practice View Public Whiteboard Strength/Skill Overhead Squat (EMOMx15) Every minute: 1 Snatch + 2 Overhead Squats If you Squat snatch the first rep, it will NOT count as the first squat as well. Metcon Metcon (AMRAP – Rounds and Reps) 17min AMRAP 100m Waiter Carry (Switch at 50m) […]

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SOS

CrossFit Bako – Workout of the Day View Public Whiteboard Metcon (Time) Suffer On Saturday With a partner: 2 Rounds 200m Odd object FRONT LOADED Carry(Switch loading at 100m mark) 20 Snatches Synchronized 75/55( Must be within 1 rep of each other at all times) 400m Run Then… 30 Burpees 60 Wall Balls 30 KB […]

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