Workout of the Day


121418

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) 3 Steady Rounds 10 BB Row 10 BB Strict Strict Press 10 Slam Balls Strength/Oly/Skill Hang Clean & Jerk (E2MOM for 12 Minutes 1 Rep @ 90%+) If Jerk is limiting factor on weight decision, then disregard the Jerk. NO FAILS […]

0 comments

121318

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) 3 Steady Rounds 15 Empty Bar Thrusters 25 Lateral Bar Hops Row 20 Calories Strength/Oly/Skill Zercher Squats/Good Mornings Super Set Zercher Squat (3 sets of 10) Good Mornings (3 Sets of 10) Conditioning Metcon (Time) 4 Rounds: 20 AbMat SitUps 15 […]

0 comments

121218

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) 2 Steady Rounds 10 Cal Bike 8 Handstand Push Up “Negatives” (Control decent, kip back to top) 15 Pause Goblet Squats Strength/Oly/Skill Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes 2 Short Rope Climbs 4 Deficit Handstand Push-Ups 8/6″ […]

0 comments

121118

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) 3 Steady Rounds 20 AbMat Sit Ups 15 Barbell or PVC Good Mornings 15 Empty Bar or PVC Overhead Squats Run 100m Strength/Oly/Skill Hang Snatch (E2MOM for 12 Minutes 1 Rep @ 90%+) Conditioning Metcon (Time) 3 Rounds: 15 Toes to […]

0 comments

121018

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) 3 Steady Rounds 50′ Handstand Walk (2 clocks or plank walks) 25 Air Squats 30 Double Unders Strength/Oly/Skill Back Squat E3MOM for 15 Minutes (5 sets of 5) Back Squat (5×5 @75%) Conditioning Metcon (Time) 3 Rounds: 25 Wallballs 20/14lbs 3 […]

0 comments