CrossFit workout for 12/13/19


CrossFit workout for 12/13/19

All Strength Day

Strength: Paused Front Squats

2×10 (leave 3 reps in the tank)

*Pause for 1 full sec in the bottom of each rep

*I want these to be light enough that you can stand up quickly on each rep

Rest 3:00 b/w sets

More Strength: Squat Clean Thruster + 2 Jerks

15 Mins to establish a max complex of :

1 Squat Clean Thruster + 2 Jerks (split or power)

*You may power clean the thruster if you have too*


Grab a buddy and move through:

100 Banded Good Mornings

100 Banded Hamstring Curls

*Do all the good mornings then do all of the curls.. pass the band to your partner when you need a break. Both partners will do 100 reps of each movement