Workout of the Day

CROSSFIT

Strength: Find your 1RM front squat

then,

3 rounds

3 minutes on/3 minutes off

AMRAP of:

5 ball slams, 35#/25#

5 box jumps, 24″/20#

5 chest-to-bar pull ups

*G2OH with a bumper plate can be substituted for ball slams*

*Pick up where you left off in subsequent rounds*

*GO HARD.  MAKE IT HURT.*

CROSSFIT LITE

“150”

Unbroken Pullups

Unbroken Wallballs (broken if you stand still for 2 seconds)

Burpees

Finisher:

Hold Bottom of the squat for 3 minutes

STRENGTH

Hatch style reps and percentages

Back Squat

Front Squat

Meatcon: TBA

COMPETITOR

Snatch

3×1 @ 90% of 1RM

Back Squat

10×3

For Time:

100 Double Unders

10 Muscle Ups

20 Squat Clean Thrusters 155#/105#

10 Muscle Ups

100 Double Unders

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CFH January 2014 Programming

Schedule 2014

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