Tuesday, January 7, 2020

CrossFit

Performance

E4MOM, for 4 sets, complete:
5 Sumo Deadlifts
15 GHD Sit-Ups
200m Farmer Carry

For Time:
21-15-9
Sumo Deadlift High Pull, 115#/75#
Chest-to Bar Pull-Ups

Intermediate

E4MOM, for 4 sets, complete:
5 Sumo Deadlifts
15 GHD Sit-Ups to Parallel
200m Farmer Carry

For Time:
21-15-9
Sumo Deadlift High Pull, 75#/55#
Pull-Ups

Fitness

AMRAP in 16min of:
5 Sumo Deadlifts
25 ABMAT Sit-Ups
200m Farmer Carry

For Time:
3 Rounds For Time of:
20 KB Sumo Deadlift High Pull, 53#/35#
15 Pull-Ups

Resolution Burn

3 Rounds of:
40sec Work/20sec Rest:
Mountain Climbers
Side Plank, rt
Side Plank, lft

EMOM for 16min, complete:
Wall Balls
Push Ups
KB SDHP, 53#/35#
Sit-Ups

*with a continuously running clock, move from one exercise to the next EMOM, calculate total number of reps completed.

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