Workout of the Day


12182017

CrossFit Bako – Workout of the Day Metcon Metcon (No Measure) 10min EMOM 1: :25 L Sit(Paralettes, boxes, etc) 2: :40 Hollow Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups10 Min CAP Go over both movements with your athletes! Strength/Skill Sumo Deadlift (10-8-6-4-2)

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12/16/2017

CrossFit Bako – Workout of the Day Metcon (Time) #sufferonsaturday With a partner for time part 1: “kalsu” 100 Thrusters 135/95 *5 Burpees at the top of the minute* (Each partner will alternate minutes of effort. Then… 21-15-9 Toes To Bar Power Cleans HSPU Then… 600m Farmer Carry 70/55

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12152017

CrossFit Bako – Workout of the Day Strength/Skill Sumo Deadlift (10-8-6-4-2) Push Press (10-8-6-4-2) Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 30 MedBall Cleans 20/14 20 Pull Ups 400m Run

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12142017

CrossFit Bako – Workout of the Day Strength/Skill Metcon (No Measure) EMOMx10 1- :45 Plank 2-:30 Hollow Hold Pull-ups (5-5-5-3-3-3) SUPERSET W/ 6×8 Ring Dips Weighted/ Strict. Today focus on keeping it as strict as possible. Scale to whatever will keep the movement under tension for all reps. Metcon 2k Row (Time) Max Effort 2k […]

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12132017

CrossFit Bako – Workout of the Day Strength/Skill Squat Complex (See above) 5 Total Sets: 10 Back Squat 20 Jumping Squats 30 Jumping LungesBack Squats @ 68% Jumping Squats @ 20% Metcon (Time) For Time: 30 Calorie Row 30 DB Snatches 55/35 (30r/30L)

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