Saturday 8/9/2014 CrossFit Workout of the day
Warm up
Hip stretches w Bands
Workout prep
3-4 sets
3 DL’s
3 RD
3 Pull ups
3 MB cleans
Add weight each time to the DL. Warm up properly.
Strength/skill
As a team you have 10 Mins to find a 3RM Deadlift
Score is both teammates total weight combined
Rest 3 Mins then the Partner Workout begins
Training
“Fly high”
In teams of two
Follow the leader for 20 Mins
Complete the following
2 Ring Dips
2 Pull ups
5 Med Ball Cleans (20/14)
4 Ring Dips
4 Pull ups
10 M Ball Cleans
6 Ring Dips
6 Pull ups
15 MB Cleans
8 RD
8 PU
20 MB Cleans
10 RD
10 PU
25 MB Cleans
Continue to add 2 reps to RD and PU and 5 reps to the Mb Clean
Partner 1 will complete the RD, PU and MB cleans. Once done the second partner begins.
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