Workout of the Day

12/13/2017


CrossFit Infinite Strength – L.I.F.E.

Metcon

Metcon (Weight)

A1. DB RDL

x10-12 reps @3011

rest 90sec

A2. Half Kneeling SA DB Press

x10-12 reps @30X1 ea arm

rest 90sec

A3. FW

x80-100m

rest 90sec

x3 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP @80% effort

100m Shuttle Run

10 Russian KBS

8 Perfect Push-ups

10 Sit-ups


12/13/2017

CrossFit Infinite Strength – CrossFit

Weightlifting

Power Clean (1.1.1.1.1 rest 5sec/rest 2min x4 sets)

*building to a tough cluster of 5.

Weightlifting

Push Press + Spil Jerk (x5 push press + 1 split jerk every 2:30min x4sets)

*building to a tough set.

Metcon

Metcon (Time)

SPORT

For time:

30/25 Cal Row

Then

3 Rounds of:

16 Alt DB Snatches @60/40

12 Strict HSPU

8 Box Jumps @30/24″

Then

30/25 Cal Row

PERFORMANCE

For time:

30/25 Cal Row

Then

3 Rounds of:

16 Alt DB Snatches @50/30

12 HSPU

8 Box Jumps @24/20

Then

30/25 Cal Row

*scale HSPU to 3 wall walks per round

Optional Cash Out:

SA Farmers Walks

x80-100m ea sd

30sec rest

x15-20 Russian Twists (left, right is 1)

rest 90sec

x3 sets