CrossFit – Fri, Dec 5
🎅Your new “goal” ornaments are on the table! Please pick one out, write your goal for the year, and hang on the tree!
🎅Also, CFMJ’s annual Christmas party is this coming Saturday, December 6th @ 7pm! Make sure you RSVP on the athletes page! See you guys there!
🎅Also, CFMJ’s annual Christmas party is this coming Saturday, December 6th @ 7pm! Make sure you RSVP on the athletes page! See you guys there!
Warm Up
Deadlift (Take 20 minutes to build to today’s QUALITY (and safe) 1RM Deadlift
Suggested loading:
3 reps @ 60%
2 reps @ 70%
1-2 reps @ 75-80%
1 rep @ 80-85%
1 rep @ 85-90%
1 rep @ 90+%
1 rep @ 90+%)
Accessory Work (Checkmark)
9 EMOM
-12 GHD’s
-6-8 Pistol Squats
-4/4 Turkish Get ups
METCON (Time)
Ten rounds for time of:
3 Deadlifts (70% of today’s 1RM)
5 Box Jumps (24/20″ – step down)
Goal = <8 Minutes
Cap = 11 Minutes
Rx+:
-315/215lbs Barbell
-30/24″ Box – may use hands on descent
Three sets of:
10 Single Leg Hip Bridges (each leg)
10 Single Leg Deadlifts (each leg)
5 Broad Jumps (consecutively)