WORKOUT OF THE DAY

from The Foundation

CrossFit WOD // 8.16.17

Wednesday
Part 1
Split Jerk
Work to a Heavy Single

L1 athletes work on sets of 5-7 at a light load working on technique.
feel free to come from the floor if you aren’t hitting a heavy single.

Part 2
AMRAP 14 min
12/10 Cal Bike
12 Toes to Bar
24 Box Jumps 24/20
24 Push Ups

Part 3
Be Awesome.

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CrossFit WOD // 8.15.17

Tuesday

Part 1
Dynamic Effort (Speed) Bench Press
10X3 @50% of 1RM. :45 interval
*this should be a fast, controlled rep every time.

Part 2
5 Rounds
10 OH Squat 115/75. 95/65. 75/55. (Scale to Front Squat if needed)
10 Burpee Lateral Bar Hop
50/40/30 Double Unders

Part 3
100 banded Front Raises
100 banded Low Rows

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