Friday, December 28, 2018

27
Dec

Friday, December 28, 2018

CROSSFIT

Skill

Deficit Deadlifts Technique

Strength

4 Rounds – 4 Min/Round
15 HEAVY Unbroken Russian Kettlebell Swings
10 Close Grip Bench Press (50-65%)
5 Deficit Deadlifts (w/ TEMPO)

*Stand on 45lb. Plate: Regular Up, 3-seconds Down*
*Complete all three movements in the 4 min*
*Aiming for 1-min rest between rounds*

WOD

8 Rounds for Time – (12 min cap)
8 Pull-ups
8 Single Arm DB Push-Press (Switch after 4)
8 Box Jumps

L1: 70/50, 30″/24″, Reg. Pull-ups
L2: 50/35, 30″/24″, Reg. Pull-ups
L3: 35/20, 24″/20″ (Step-ups), Reg. Pull-Ups or 12 Jumping C2B
L4: 20/15, 20″/16″ (Step-ups), Ring Rows

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