/var/www/html/wp-content/themes/Divi/single.php 12092019 | Good For You CrossFit

One hell of a GFY weekend at the Granite Games Winter Throwdown. Loudest Squad…. Second Place Men’s Team. First Place Women’s Team. So awesome!!!

*****

WORKOUT   12/9/2019

STRENGTH

Week #6 of 5×3

  • 5×3 Front Squat (add 5#-20# to last 5×3 load)
CONDITIONING

Complete the following for time:

  • 150m Run
  • 21 Front Squats (M:135#/W:95#)
  • 150m Run
  • 15 Squat Cleans (M:135#/W:95#)
  • 150m Run
  • 9 Thrusters (M:135#/W:95#)

*Target time is 8 minutes. Time cap is 11 minutes.

CARDIO CROSSFIT

1- Complete as many rounds as possible in 20 minutes of:

  • 150m Run
  • 15 Dumbbell Deadlifts
  • 10 Abmat Sit-ups
  • :30 Rest
  • 150m Run
  • 12 Dumbbell Front Squats
  • 10 Abmat Sit-ups
  • :30 rest
  • 150m Run
  • 9 Dumbbell Push Press
  • 10 Abmat Sit-ups
  • :30 Rest

2- 3 rounds of:

  • 1 Minute Max Rep Burpee Box Jumps
  • 1 Minute Rest
  • 1 Minute Max Rep Ball Slams
  • 1 Minute Rest