CrossFit Bako – Workout of the Day Practice View Public Whiteboard Strength/Skill Push Jerk (10-8-6-4-2) Each set is increasing Metcon Metcon (Time) For Time: 50ft DB OH Walking Lunge 40/25(Right Arm) 20 Pull Ups 20 Slam Balls 50 Ft DB OH Walking Lunge(Left Arm) 15 Pull Ups 15 Slam Balls 50 Ft DB OH Walking […]
CrossFit Bako – Workout of the Day Test View Public Whiteboard Strength/Skill Deadlift (5-4-3-3-3) Zero Bounce Deadlifts for a heavy 3 to set up future percentage work! Metcon Metcon (Time) 4 Rounds 20Thrusters 75/55 12Calorie Row 45 Double Unders Rest 2 Min.PUSH THE PACE
CrossFit Bako – Workout of the Day View Public Whiteboard Metcon Metcon (Time) #Suffer On Saturday! with a partner: One partner must run 200m w/ a slam ball while the other partner works through- 4 Rounds 10 Deadlifts 135/95 20 Wall Balls 10 KB Swings 20 Burpees Over The Bar 10 Box Jumps 24/20 20 […]
CrossFit Bako – Workout of the Day Practice/Test View Public Whiteboard Strength/Skill Overhead Squat (5-5-5-5-5) Build to a Heavy 5(Set a baseline for future OHS work) Metcon Metcon (Time) 3 Rounds 20 Toe to Bar 13 HSPU 7 Front Squat 155/105 50 DUs Rest 2 Mins.
CrossFit Bako – Workout of the Day Test View Public Whiteboard Strength/Skill Weighted Pull-ups (Work to a heavy 4) After your 4, 3x Max Effort reps with no added weight. If scaling pull ups, work hardest possible variation, embrace a struggle and work to see how close we can get either through ring rows with […]