Workout of the Day


February 1, 2019

Sport

A: Push Press (4x5 @ 70-75% of 1RM)

*2-3 min rest b/t sets

B: Metcon (Weight)

Snatch OTM - x2 reps on the minute for 8 total sets

70-75% of 1RM

C: Fran (Time)

21-15-9  
Thrusters 95/65  
Pull-ups


Performance

A: Push Press (4x5 @ 70-75% of 1RM)

*2-3 min rest b/t sets

B: Metcon (Weight)

RDL OTM - x5 reps on the minute for 8 total sets

50-55% of 1RM Back Squat

C: Fran (Time)

21-15-9  
Thrusters 65/45
Pull-ups


Description

A. You will do Push Presses for 4 sets of 5 reps. Your work sets will be done at somewhere between 70% and 75%. Each one of your work sets don't have to be the same weight every time. You can do two at 70% and two at 75% if you wanted to as long as they are in that intensity range. If you don't have a 1RM then do more than you did last week; if you didn't do this last week then you need to train more. 

B. Sport - You will do 2 Snatches (full snatches — otherwise known as "Squat Snatches") on the minute (OTM) for 8 totals sets. Try to work around 70-75% of your 1RM Snatch. Performance - You will do Romanian Deadlifts on the minute for 8 total sets at a weight that is about 50-55% of your 1RM Back Squat. 

C. You will do the infamous CrossFit benchmark workout, Fran. This has been a very popular benchmark workout since CrossFit began. You will perform 3 total rounds of Thrusters and Pull Ups. The first round will be 21 reps of each, the second round will be 15 reps of each and the third round, 9 reps of each. Sport - Weight for men will be 95lbs and women will be 65lbs. Performance - Weight for the men will be 65lbs and the women will be 45lbs. This workout will be scored by the time it takes you to complete.