CrossFit workout for 12/6/19

5
Dec

CrossFit workout for 12/6/19

Skill: Lapping a Sandbag

Strength: Wendler Back squats Week 4-Deload and Speed (10 Minutes)

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

Rest 2:00 b/w sets

-Rear Foot Elevated Split Squat: (8 ish Minutes)

3×8-12 each leg,rest 1:00 b/w legs

Partner Conditioning:

3 Rounds for time:

*Each Partner does the reps listed .. but you may split the Squats up if you need
Follow the leader style… once partner 1 finishes step ups and moves to the carry partner 2 can begin step ups.

20 alt. Body weight Box Step Ups

Sandbag Bear Hug Carry x Length of the rig and back

10 Sandbag Squats

rest 1:00 after each round (rest timer starts when P2 finishes squats)

Comp: 24/20, 150/100

Fitness: 24/20, 100/80

GPP: 20/16. 80/50

Health: Plate Stack, 50/40 (slamball)