CrossFit Tribe

WORKOUT OF THE DAY

Nov 7, 2011 Comments Off

Tuesday 11/8

Katie rowing away on Jackie

Strength:  Box Squats 8×2 @ 70%

Metcon – For Time:

21-15-9

Hang Power Cleans (135/95)
50 Double Unders

EC:  Tabata Thigh Touches

Wednesday 11/9 WOD:

Metcon –  ”Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball (20/14)
Sumo Deadlift High-pull (75/55)
Box Jump (20″)
Push Press (75/55)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.


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