Workout of the Day 14 Apr 2017

Workout of the Day 14 Apr 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

“What do I mean by concentration? I mean focusing totally on the business at hand and commanding your body to do exactly what you want it to do.”
-Arnold Palmer

Metcon

“Frantic” (Time)

4 Rounds:

21/18 Calorie Row

18 Thrusters (75/55)(65/45)

15 Pull-ups (banded)(jumping)

Midline Cashout

2 Rounds:

30 V-ups

30 Sit-ups

30 Supermans

:30 Hollow Rock Hold

Mobility

Couch

Foam Roll Legs

Foam Roll Lats

Competitor Accessory Work

1. Snatch

60%/3

65%/3

70%/3

(75%/3)2

(80%/3)2

2. Clean & Jerk

60%/2+1

70%/2+1

(75%/2+1)2

(80%/3)2

3. Front Squat

60%/5

65%/5

70%/5

(75%/5)3

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