Workout of the Day

SA TUESDAY

CrossFit Unbowed – Strength Accessory

Metcon (Calories)

3 sets of:

(5 x 1:30 on Bike, rest :15)

1 minute rest between sets

Metcon (Time)

15 Strict HSPU

rest 1 min

12 Strict HSPU

rest :45

9 Strict HSPU

rest :30

9 Strict HSPU

rest :15

6 Strict HSPU

Week 16 Day 2

CrossFit Unbowed – MN_Individual

A: Front Squat (5, 3, 2)

65%

70%

75%

B1: Sumo Deadlift (3×5)

4 count lower -55%

B2: Metcon (Weight)

3×5 Wtd. Pistol on Box

C: Metcon (Weight)

3×6 Wtd. GHR

3×10 Calf Raise

3×15 TKE

SA Monday

CrossFit Unbowed – Strength Accessory

Metcon (Time)

EMOM 12:

1st Minute: 15/10 Calorie Row

2nd Minute: 15 GHD Sit-ups

Week 16 Day 1

CrossFit Unbowed – MN_Individual

A1: Bench Press (3-3-2)

70%, 75%, 75%

A2: Metcon (Weight)

3×5 BB Upright Row

B1: Pendlay Row (3×5 AHAP)

B2: Metcon (Weight)

3×5 Incline DB Bench

C: Metcon (Weight)

3×8 Dips

3×8 SA BB Row

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