CrossFit – Fri, Dec 27

CrossFit Showdown – CrossFit

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Front Squat (* Same Weight Across
* Aim For 86% 1RM)

“Outkast” (Time)

For Time:

30-24-18-12-6 Calorie Row

15-12-9-6-3 Hang Squat Cleans (135/95)

Time Cap: 18 Minutes

Women’s Calories: 24-18-14-10-4

KG | 61/43

“Outkast” | Open-Games (Time)

For Time:

30-24-18-12-6 Calorie Row

15-12-9-6-3 Squat Cleans @weight(155/105)

Women’s Calories: 24-18-14-10-4

Time Cap: 18 Minutes

KG | 70/48

Accessory (No Measure)

Posterior Pump

[PART A]

100 Banded Glute Bridges

[PART B]

100 Box Hamstring Curls

Mindset (No Measure)

Bruce Lee

“Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind.”

Flexibility and adaptability are more sustainable and resilient than rigid strength.