CrossFit – Fri, Dec 1

30
Nov

CrossFit – Fri, Dec 1

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 7: (No Measure)

50-ft bear crawl

10 Romanian deadlifts

50-ft overhead walk plate walk

10 hang muscle cleans

Build Up

3 sets:

5 deadlifts

5 hang power cleans

5 push jerks

– Rest 1:00-1:30 between sets.

WOD

Disrupted DT (Time)

Every 3:00 for 7 rounds:

12 deadlifts (105/155 lb)

9 hang power cleans

6 push jerks

– Use the same barbell for each movement.

– Score is slowest round.

SX :

Every 3:00 for 7 rounds:

12 deadlifts (75/115 lb or lighter)

9 hang power cleans

6 push jerks

– Use the same barbell for each movement.

– Score is slowest round.

Cool Down

2 sets:

:45 child’s pose stretch

:45 seated straddle stretch