CrossFit Workout Of the Day for CF Competition
Focus: Front Squat Intense, Higher Aerobic Power Pieces
A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat @ 22×1 ( 2 sec down, 2 sec pause in bottom, explode up, pause 1sec at the top)
- *Set 1 – 2 reps @ 75%
- *Set 2 – 2 reps @ 80%
- *Set 3 – 2 reps @ 85%
- *Set 4 – 1 rep @ 90%
- *Sets 5-7 – 1 rep @ 90-95+%
B. Every 4 minutes, for 24 minutes (6 sets), complete the following as quickly as possible:
- 5 Touch-and-go Power Snatch (~70% of 1RM Power Snatch)
- 7 Burpees to a 6″ target
- 70m Sprint @ 100%
*The goal of these sets is to sprint as fast as you possibly can. No pacing – just SMASH them.