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Workout of the Day – Friday, November 30, 2018

By Coach Quinn | In WOD | on November 29, 2018

E2.5 x 5:
Front Squat x 5 @ 95%+ of 5RM
*This is the last time we will be tackling 5×5 front squats in this cycle. Go for it today, aiming to keep the weight as heavy as possible across all 5 sets without form breaking down. 

15 minute AMRAP:
5 Strict Muscle-ups
4/arm DB 1-arm Overhead Squat (50/35)
*Substitute assisted muscle-ups OR (assisted) pull-ups x5 and (assisted) dips x5 for the muscle-ups as needed.

E2.5 x 5:
Front Squat x 5 @ 95%+ of 5RM
*This is the last time we will be tackling 5×5 front squats in this cycle. Go for it today, aiming to keep the weight as heavy as possible across all 5 sets without form breaking down.

15 minute AMRAP:
5 Strict Muscle-ups
4 Squat Snatches (185/125)
*Scale the load on the snatches to a moderately challenging load. Substitute assisted muscle-ups OR (assisted) pull-ups and (assisted) dips for the muscle-ups as needed. 

*This workout is courtesy of CrossFit HQ.

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