Workout of the Day

01/23/2018

CrossFit Infinite Strength – CrossFit

Weightlifting

Back Squat (Build to today’s 3RM in 15min )

*rest as needed b/t sets.

Metcon

Metcon (Time)

SPORT

3RFT of:

25 Wall Balls @20/14

15 Toes-2-Bar

Then

3RFT of:

20 Alt Pistols

15 C2B Pull-ups

PERFORMANCE

3RFT of:

25 Wall Balls @20/14

15 Toes-2-Bar

Then

3RFT of:

20 Reverse Alt Goblet Lunges in place @16/12kg

15 Pull-ups

Optional Acc Work:

:20 of Flutter Kicks

:10 rest

:20 of Bicycle Kicks

:10 rest

:20 of 1-arm alt v-ups

:10 rest

:20 sec of side bridge windmills ea sd

:90 rest

x2-3 sets


01/22/2018

CrossFit Infinite Strength – L.I.F.E.

Weightlifting

Deadlift (x4-6 reps @2111 rest 2min x4 sets)

*building to a tough set.

*increase loads from last week

Weightlifting

Standing SA DB Push Press (x6-8 reps ea arm @30X1 rest 2min x3 sets)

*building small per set.

Metcon

Metcon (3 Rounds for time)

Every 6min for18min (3 sets)

500/400m Row

10 Burpees over the rower

20 KBS (tough)

+

Optional Cash Out:

Jackknives

x12-15 reps

:30 rest

Side Bridge Windmills

x8-10 ea sd

:90 rest

x2-3 sets