CrossFit – Sat, Sep 19
General warm-up
24 rounds for time with a partner, alternating full rounds (12 each) (Time)
Row 100m
50m Farmer’s Carry
12 Double KB Front Rack Walking Lunges
KBs: 35s/26s
Feel: Gas/Muscle Overload
Pace: Reach
Target Score: 25-30 minutes
Firebreather Score: <25 minutes
Deadlift (Touch and Go Deadlift
1×6 @ 65%
1×5 @ 75%
1×4 @ 85%
1×1 @ 95%
Control the negative for all reps, including final
rep of set and heavy single.
Rest 2-3 Minutes between sets with at least
2:00 slowly flushing on a rower or bike.)
1×6 @ 65%
1×5 @ 75%
1×4 @ 85%
1×1 @ 95%
Control the negative for all reps, including final
rep of set and heavy single.
Rest 2-3 Minutes between sets with at least
2:00 slowly flushing on a rower or bike.)
3 Rounds each
Partner 1:
Row
Partner 2:
6 Walking Lunge Steps
50m Suitcase Carry
6 Walking Lunge Steps
Switch when P2 is finished