CrossFit Workout Of The Day Performance
A. Every 2 minutes, for 10 minutes (5 sets):
- Front Squat
- *Set 1 – 3 reps @ 85%
- *Set 2 – 2 reps @ 90%
- *Set 3 – 1 reps @ 95%
- *Set 4 – 2 reps @ 90%
- *Set 5 – 1 reps @ 95+%
*For set 5, let feel determine the loading. The goal is to establish today’s heavy single.
B. Every 3 minutes, for 18 minutes (6 sets), complete the following as quickly as possible:
- 5 Power Clean (75% of 1RM – should be heavy enough to be a challenge but bar speed should be consistent)
- 6 BJSD [high!]
- 90m Sprint
*The goal of these sets is to sprint as fast as you possibly can. No pacing – just SMASH them.