CrossFit – Sat, Jul 25
General Warm-up
5 Rounds for time (Time)
30 Toes to bar
40 Double DB Box Step Overs 50s/35s to 24/20″
Split work evenly with a partner YGIG style
You-Go-I-Go:
15 Toes to bar Partner 1
15 Toes to bar Partner 2
20 Double DB Box Step Overs 50s/35s to 24/20″ Partner 1
20 Double DB Box Step Overs 50s/35s to 24/20″ Partner 2
Squat Clean (“Tempo Pull to Power Position into Squat Clean
1×5 @ 60%
Tempo Pull to Mid Thigh into Squat Clean
1×5 @ 60-65%
Tempo Pull to Knee into Squat Clean
1×5 @ 60-70%
Row 500m at flush pace between sets
1×5 @ 60%
Tempo Pull to Mid Thigh into Squat Clean
1×5 @ 60-65%
Tempo Pull to Knee into Squat Clean
1×5 @ 60-70%
Row 500m at flush pace between sets
Drop and reset between each rep.
)
With a partner, 2 rounds of each per athlete:
Partner 1: 400m run
Partner 2: 20 Bodyweight Step overs + Plank hold in time remaining
Switch when Running partner is finished