CrossFit – Fri, Dec 27
Front Squat (* Same Weight Across
* Aim For 86% 1RM)
* 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
Posterior Pump
[PART A]
100 Banded Glute Bridges
[PART B]
100 Box Hamstring Curls
Mindset
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.
