Brick CrossFit Chicago: Workout of the Day, July 19, 2017

Strength/Skill

A. Every 90 Seconds for 15 Minutes (5 Sets)

Station 1: Sumo-Deadlift x 3-5 reps @21X1

Station 2: Single Arm DB Bent Over Rows x 6-8 reps @2111

Notes

Sumo-Deadlift – rep scheme is 3-5, (last week 4-6)

Set-up 2 stations and have athletes alternate

Conditioning

5 Rounds for Time

21 KB Swings

12 Alternating Reverse Lunges with KB Goblet Hold

12 Box Jumps 24/20

Prescription

*1/.75

**1.5/1

***2/1.5

Score = Time

Intended Stimilus

12-15 minutes

Scale

Scale Load

BJ>Step overs