CrossFit – Fri, Nov 7
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Warm Up
Accessory Work (Checkmark)
Three sets of:
8-10 Tempo Dumbbell Incline Bench Press OR Stationary Dips @ 31X3
Rest 30 seconds
8-10 Tempo Ring Rows OR Inverted Rows @ 21X3
Rest 30 seconds
10-12 Single Leg Romanian Deadlifts (each leg)
Rest 30 seconds
*Hold at the top for 3 seconds on both the pressing and ring row variations.
METCON (Time)
Take 10 minutes to build to a heavy Clean and Jerk single.
Rest 2 minutes.
Then perform the workout.
For time:
5-4-3-2-1 reps of:
Clean and Jerks (70% of 1RM)
Box Jumps (24/20″ – step down)
Goal = <7 Minutes
Cap = 10 Minutes
Rx+: 225/155 lbs and 30/24 inch box.
*Use the 2 minutes rest to adjust barbell weight
Three sets of:
25 Foot Monster Walk forward and backward
5 Single Arm Deadlifts + 50 Foot Suitcase Carry (each arm)
5 Box Jumps (step down)