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Thursday 10/20/16 CrossFit Lobo Workout of the Day

19
Oct

Thursday 10/20/16 CrossFit Lobo Workout of the Day

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Strength:

Tempo (2011) Front Squat 5 x 50/55/60/65/70%, Tempo squats:  there are four numbers assigned to any tempo that represent each phase of the squat.  Today 2 = 2 second decent, 0 = Pause at bottom, 1 = 1 second to stand up, and the last 1 = 1 second rest at the top of the lift.
Alternate with…
Hanging Oblique Raises 5 x 10.  Slow, strict.  Left knee to right arm pit, right knee to left armpit.  No kipping.

WOD:

4 Rounds
3′ AMRAP
5 x Cleans (60%)
5 x Burpees over Bar (sideways)
10 x Wall Balls (20/14)
Restart the AMRAP at cleans each new round.

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