FRIDAY CROSSFIT 12/21/18
SPORT:
A. Deadlift 4 x 5 (find a heavy set of 5)
pause at knee
Every 4 minutes
B. With a partner, alternating, complete:
AMRAP x 15 minutes
7 dual kb clean and jerk, 35#/26#
7 burpees
7 toes to bar
EXAMPLE:
partner A-7 kb cj
partner B-7 kb cj
partner A- 7 burpees
partner B- 7 burpees….
GRIND:
A1. Pull-ups (4 x 8)
scale up or down to achieve 4 challenging sets of 8 reps
A2. Sumo Deadlift (4 x 6-8 @ 30×1)
use 2 kettlebells
superset deadlifts and pull-ups. Complete one set of each every 4 minutes
B. With a partner, alternating, complete
4 rounds of:
10 burpees
10 med ball ground to overhead
10 med ball overhead lunges
10 med ball russian twists
15 minute time cap
EXAMPLE:
partner A 10 burpees
partner B 10 burpees
partner A 10 med ball g20
partner B 10 med ball g20..
