December 1, 2017

FRIDAY!

A) SWOD: (35:00) For Time!
Goal: Sub 10:00

Courtesy of the 2011 “CrossFit Regionals” event 5!

21-15-9: Deadlifts & Box Jumps

Strategy:
DL: 6/5/5/5 – 5/5/3/2 – 3/3/3
Box Jumps: Keep a Consistent pace throughout the workout!

COMPETITOR:
Deadlifts #315/205
Box Jumps “30/24

RX:
Deadlifts #265/175
Box Jumps “24/20

PERFORMANCE:
Deadlifts #215/135 (#185/125, #165/115)

Box Jumps “24/20
(weighted Steps #25/15 DB’s)

MOD: For Time!
Goal: Sub 13:30

21-15-9-6-3
Deadlifts #155/105 (#135/95)
Box Jumps “24/20
Calorie Bike

Then, if there’s time…

B) Core Work!
To be done on your own or with a fellow athlete (but not as a partner workout)….

4×20 Russian Twists #14/12 (#12/8)

4×30 Bicycle Kicks

(EMOM) 4×1:00 Plank Hold (on elbows)