CrossFit Workout Of The Day Competition
A. Four sets, not for time, of:
- Handstand Push Ups x 8-9 reps (strict – go to a 2″” deficit if this rep range is easy)
- Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-7 reps @ 21X1
- L-Sit Hold on rings or L-hang from bar 45-60s
B. Every minute, on the minute, for 27 minutes:
- Minute 1 – 7 Snatch @50/42.5 + 5 TTB
- Minute 2 – 6 Power Cleans @70-75% + 6 Burpees over bar
- Minute 3 – 100m Run w/medball (9/6)
C. Three sets of:
- Romanian Deadlift x 5 reps @ 20X1; Rest as needed [heavier than previous week]
D. Three sets of:
- Back Extensions @4022; -2 Max (stop 2 reps short of max set from previous week)
- Rest as needed
- Arrested Superman x 75 seconds
- Rest as needed”