CROSSFIT
“Drift Away”
AMRAP 15:
50/35 Calorie Assault Bike
50 Single Dumbbell Hang Clean and Jerks
50 Single Dumbbell Reverse Lunges
50 Deadlifts
:: Alternate Variation ::
AMRAP 15:
50 Single Dumbbell Push Jerks
50 Single Dumbbell Reverse Lunges
50 Single Dumbbell Deadlifts
2020 Holiday Schedule
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WHITEBOARD BRIEF
The goal is to choose weights that allows you to complete at least 1 round
We can break these movements up into two categories
Keep Moving: Bike & Lunges
Chip Away: Dumbbell Hang Clean and Jerks & Deadlifts
The bike and lunges are all about settling into a steady groove
The best way to stay moving on the lunges is to get the dumbbell in a comfortable position from the beginning, likely resting on one shoulder
The hang clean and jerks & deadlifts are all about chipping away at the 50 reps
With the weight differential, we’ll likely be able to move through bigger sets on the dumbbell than the barbell
Become an active participant in your health.
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