CrossFit Workout Of the Day for CF Performance
Focus: Oly Progressions, MAP Inc. Structure
A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*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+%
*For sets 5-7, let feel determine the loading. The goal is to establish today’s heavy single.
B. Every 4 minutes, for 24 minutes (6 sets), complete the following as quickly as possible:
5 Touch-and-go Power Cleans (~65% of 1RM)
14 Alternating Jumping Lunges (as high as possible)
80m Sprint
*The goal of these sets is to sprint as fast as you possibly can. No pacing – just SMASH them.