Friday, January 12, 2018.

Friday, January 12, 2018.

 

CrossFit:

 

STRENGTH - Every 4:00, 3 rounds

10 UNBROKEN Deadlifts *
Perform touch n' go. DOUBLE OVERHAND GRIP ONLY.
Increase weight EVERY set.
* Pick a CHALLENGING weight for all 3 rounds.
Reference start point: ~60% of DL 1RM.

 

WOD - With a running clock

0:00 - 8:00 - AMRAP
Turkish Get Ups w/ MedBall [20/14]

* Either arm. Rep counts when you lay flat on the ground.

8:00 - 9:00 - REST

9:00 - Until completion
40 Wallballs [20/14]
8 Laps
20 Burpees to a 12" target

* Two scores: # of TGU's, time to complete #2.

 

 

 

GSP Body:

 

SKILL - Turkish Get Up

 

WOD - AMRAP 20

3 Laps
20 rKBS [53/35]
300/200m Row
10 Burpees