WORKOUT OF THE DAY
STRENGTH
Overhead Squat
4 X 2
“NANCY”
5 ROUNDS FOR TIME
400M Run
15 OHS 95/65
*18 Min Cap
____________________________________________________________
LITE N' TITE
CrossFit Games 2019 Event 1
Lite N’ Tite Style
4 ROUNDS FOR TIME
400M Run
3 Rope Climbs
14 Double DB Snatch 50/35
*20 Min Cap
Log your scores on
WORKOUT OF THE DAY STRENGTH/SKILL 7 SETS 1 Tempo Clean Deadlift @ 90-100%+ OF 1 RM *7 seconds up/7 seconds down AMRAP X 10 10 Power Clean 95/65 10 Box Jump Over 24/20 FINISHER Accumulate 3 minutes in an L-sit Log your scores on Beyond the Whiteboard Don't have...
WORKOUT OF THE DAY AUGUST CHALLENGE Max Cal Bike In 1 Minute STRENGTH/SKILL Every :90 X 6 2 Split Jerk AMRAP X 15 200M Run 15 T2B 10 Push Press 135/95 *Push Press must be done in no more than 2 sets max L2: 95/65 L1: 75/55 ____________________________________________________________ LITE N' TITE AMRAP X 25 400M Run 30...
WORKOUT OF THE DAY JULY CHALLENGE RE-TEST Max Plank Hold STRENGTH Pause Front Squat 4 X 2 @75-85% of 1 RM *2s Pause In Bottom FOR TIME 21-15-9 Front Squat 155/105 Bar Facing Burpee L2: 115/85 L1: 95/65 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
WORKOUT OF THE DAY AMRAP X 28 MIN 1: 10/8 Cal Bike MIN 2: Gymnastic Goat MIN 3: 12 Box Step-up 30/24 MIN 4: 35s Flutter Kicks *Gymnastics Goat 2-7 Reps of Gym Pull Mvmnt ____________________________________________________________ LITE N' TITE AMRAP X 12 250/200M Row 15 Wall Balls 9 HSPU -Rest 2 Minutes- AMRAP X 12 250/200M Row 25...
WORKOUT OF THE DAY SKILL Rowing Technique (12min) STRENGTH E3MOM X 12 5 Deficit Deadlifts *Build each set FOR TIME 1000M Row Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
WORKOUT OF THE DAY EMOM X 6 2 Clean/Jerk *Build each set 20 MINUTE WINDOW 3 ROUNDS FOR TIME 35 Double Unders 12 Alternating DB Hang C/J 50/35 *w/ REMAINING TIME Find a Max Jerk Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
CrossFit/Lite N' Tite EMOM X 8 MIN 1: 10 Dual Kb Front Squat MIN 2: 2 Rope Climb In teams of 2: AMRAP X 15 30 Push-ups 40 Kbs 50 Walking Lunges *Run 200M Every 3 Min Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...
WORKOUT OF THE DAY "HOPE" 3 Rounds - 1 Min Per Station Burpee Power Snatch 75/55 Box Jump 24/20 Thruster 75/55 C2B Rest 1 Min Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and...
WORKOUT OF THE DAY E2MOM X 8 3 Clean Pulls @ 100%+ -Rest 3 Minutes- EMOM X 6 2 Power Clean w/ 2s Pause in Catch AMRAP X 8 8 Power Clean 115/85 8 T2B L2: 95/65 L1: 75/55 ____________________________________________________________ LITE N' TITE AMRAP X 5 4-6-8...