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Workout of the Day – Monday, January 7, 2019

By Coach Quinn | In WOD | on January 6, 2019

The COMP starts this Friday! There will be no classes on Saturday. Come out and support the athletes!

Here’s what to expect this week:

Monday, Jan 7 – Snatch (Sport) or Front Squat (Fitness) cycling, DB Snatch/Burpee conditioning
Tuesday, Jan 8 – Deadlift, Assault Bike/Skipping conditioning
Wednesday, Jan 9 – Gymnastics Skills (Rope climb, Handstand), conditioning TBD
Thursday, Jan 10 – Strength/Skill/Conditioning Monster Mash
Friday, Jan 11 – EMOM conditioning
Saturday, Jan 12 – NO CLASSES – THE COMP!

Enjoy! And please send any questions or comments on the programming to quinn at undefeatedcrossfit dot com.
~ Coach Quinn

Front Squat
Take 5-10 minutes to build to ~80% then,
E3 x 4:
6 reps @ 70%+

E90s x 6:
12 DB Snatches, alternating
8 DB-Facing Burpees

Rx: (50/35)
Intermediate: (35/25)
Novice: (25/15)

Hang Power Snatch
Take 5-10 minutes to build to ~80% then,
E3 x 4:
6 unbroken reps @ 70%

E90s x 6:
12 DB Snatches, alternating
8 DB-Facing Burpees

Rx: (50/35)
Intermediate: (35/25)
Novice: (25/15)

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