WORKOUT OF THE DAY 09052022

CROSSFIT
For time:
400/500m row
25 shoulder presses 35/50kg
400/500m row
15 shoulder presses
400/500m row
10 shoulder presses
400/500m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.
 
After party:
2 sets:
15 KB side-bends/arm
Max-rep strict ring dips
 
CROSSFIT BASICS
For time:
200/250m row
15 shoulder presses 25/34kg
200/250m row
10 shoulder presses
200/250m row
5 shoulder presses
200/250m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.
 
After party:
2 sets:
15 KB side-bends/arm
Max-rep strict ring dips
 
POST WORKOUT
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)
 
CFP+ PERFORMANCE
Every 4:00 for 5 sets:
3 cleans (~60%)
2 cleans (~67%)
1 clean (~75%)
– Complete all 6 reps as quickly as possible for each set and then reset the load for the next round. Power, squat, or mix and match as needed.