CrossFit Workout Of The Day Competition
A. Every 2 minutes, for 10 minutes (5 sets):
- Front Squat @ 22×1 ( 2 sec down, 2 sec pause in bottom, explode up, pause 1sec at the top)
- *Set 1 – 3 reps @ 80%
- *Set 2 – 2 reps @ 85%
- *Set 3 – 1 reps @ 90%
- *Set 4 – 2 reps @ 85%
- *Set 5 – 1 reps @ 90+%
B. Every 6 minutes, for 18 minutes (6 sets), complete the following as quickly as possible:
- 5 Deadlifts @ 80%
- 10 HSPU
- 70m Sprint @ 100%
*The goal of these sets is to sprint as fast as you possibly can. No pacing – just SMASH them.