CrossFit 416 Daily – Friday, December 8th

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CrossFit 416 Daily – Friday, December 8th

Strength

1) On the 90 seconds

Speed Back Squats

5 x 3 reps @85% of 1 rep max

 

2) Squat Clean

Spend 10 min building to moderate 2 rep touch n’ go

*rest 90 seconds between sets

 

WOD

“Adrenaline”

As many rounds as possible in 8 minutes of ascending reps:

2 x Burpee Box Jumps (24/20)

2 x Squat Cleans (135/95)

4 x Burpee Box Jumps (24/20)

4 x Squat Cleans (135/95)

6 x Burpee Box Jumps (24/20)

6 Squat Cleans (135/95)

*and so on adding 2 reps each round. Score = total reps completed

 

Cool Down

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

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

1:00 minute Dancer stretch


Why Consistency is Key 

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