Crossfit 12.10.18

SSSSSS-ATURDAY
December 7, 2018
Crossfit 12.11.18
December 10, 2018

CrossFit Hideaway – CrossFit

QOD: If You Had To Compare Yourself To One Fictional Character, Who Would It Be?

Weightlifting

Barbell Cycling

5×1

1= 5 Deadlift + 3 Hang Power Clean + 1 Jerk

Increase weight each set

000,300,600,900,1200

*Start @50% of 1rm Jerk

B: Metcon (AMRAP – Reps)

Orange/Blue/Black

7 Min AMRAP

7 OTB Burpees

3 Push Jerk 105/155

Active Life-Performance Care

5 Rounds for quality

Supinated Deadlift Hold: 30 seconds @ moderate weight (approximately 50% 1 rep max)

Alternating Push Up Shoulder Taps: x 10 with 3 second hold at the top

1 Arm Overhead Hold: 30 seconds each side @ moderate weight (approximately 33% 1 rep max Shoulder Press

1 Arm Rows: x 5 each arm @ weight used for 1 Arm Overhead Hold

Comments are closed.