CrossFit – Sat, Nov 29
General Warm-up
In a team of 3, until each athlete completes 4 rounds: (Time)
300/250m Ski
20 Dumbbell Bench Press 50s/35s
:30 Bent Knee Hanging L-Sit
Athletes who can hold a :30 straight leg L-Sit in less time that a 300/250 ski, do it.
*One athlete starts at each station, rotate once all partners have finished their stations
Feel: Muscle Overload
Pace: Sustain
Target Score: Sub 20 minutes
Firebreather Score: Sub 16 minutes
Squat Clean (“Squat Clean
1 @ 80-90%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
1 @ 80-90%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Drop and reset all sets of 4/3/2. Spend at least 2:00 on a machine or walking nice and slow during your rest periods.”)
EXTRA CREDIT
AMRAP 12 minutes with in teams of 3
Partner 1:
Ski
Partner 2:
4-3-2
Dumbbell Deadlift
Dumbbell Bicep Curls
Dumbbell Push Press
Partner 3:
Plank Hold
Use light, warm up weight DBs. Switch when 4-3-2 is complete.