/var/www/html/wp-content/themes/Divi/single.php 02122020 | Good For You CrossFit

First group workout at GFY.

WORKOUT   2/12/2020

STRENGTH
  • 3×2  Deadlift (add 5#-20# to last Double/Single load)
  • 3×1  Deadlift (same weight)
CONDITIONING

Complete the following for time:

  • 10 Power Cleans (M:185#/W:125#)
  • 50 Double Unders
  • 8 Power Cleans
  • 50 Double Unders
  • 6 Power Cleans
  • 50 Double Unders
  • 4 Power Cleans
  • 50 Double Unders
  • 2 Power Cleans
  • 50 Double Unders

*Sub 100 singles for DU. Target time is 7 minutes. Time cap is 11 minutes.

CARDIO CROSSFIT

1- On the minute for 20 minutes:

  1. 10/7 Calorie Ass Bike
  2. 15 Push Balls
  3. 15 Pull-ups
  4. 20 Air Squats
  5. Rest

2- Complete as many rounds as possible in 10 minutes of:

  • 100m Run
  • 50m Farmer’s Carry
  • 10 Dumbbell Bent Over Rows