Crossfit 416 Daily – Friday, December 1st

From our Blog

Crossfit 416 Daily – Friday, December 1st

Warm-up

5 x Deadlifts

5 x Front Squat

5 x Muscle Cleans

5 x Push Press

rest 30s

3 x Power Clean

3 x Push Jerk

rest 30s + repeat with light weight on the bar

Then perform 1 x Power Clean + 1 x Jerk working up to weight for WOD

 

WOD

In teams of 2

Row 1600m/Assault Bike 3200m
40 x Clean & Jerks (155/105)
Row 750m/Assault Bike 1500m
40 x Clean & Jerks (155/105)
Row 1600m/Assault bike 3200m

*Split row/bike and C&J reps

 

Cool Down

1:00 minute Banded shoulder stretch (Right/Left)

1:00 minute Spiderman static complex


Lifting Fast and Big

Comments are closed.