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)