Wednesday 4.1.20 Workout

CROSSFIT

STRENGTH:

2 Rounds:
3 Spider-Man Stretches
12 DB Deadlifts
12 DB Hang High Pulls
12 DB Front Squats
12 DB Push Press

CONDITIONING:

“Three-Peat”
For Time:

Part A.
On the 0:00,
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches

Part B.
On the 7:00,
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang DB Power Cleans

Part C.
On the 14:00,
3 Rounds: 20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

** On all dumbbell movements, alternate hands every 5 repetitions.

WHITEBOARD BRIEF

Each part of this workout should be approached as a seven-minute sprint where the athlete should earn their rest. Choose an appropriate light weight in order to move at a faster, aggressive pace and aim for roughly :90 of rest between each part of the workout.

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