Friday WOD

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..

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John Doe
John Doe

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John Doe
John Doe

nulla sociosqu pretium torquent enim quisque phasellus urna malesuada quam, curae posuere lectus gravida feugiat aptent vitae fringilla

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Boxingdei Club

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Training hours
Monday-Friday
07:00 - 21:00
Saturday
07:00 - 16:00
Sunday
09:00 - 17:00
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