FRIDAY WOD March 15, 2019

14
Mar

FRIDAY WOD March 15, 2019

CrossFit WOD
PERFORMANCE

A.
Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

B.
Every minute, on the minute, for 15 minutes:
30 Double-Unders
3 Deadlifts

Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.

CrossFit WOD
FITNESS

A.
Three sets of:
Suitcase Deadlift (Left) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Left)
Rest 60 seconds
Suitcase Deadlift (Right) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Right)
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes:
10 Lateral Jumps Over Parallette
10 Heavy Russian Kettlebell Swings

“CF580 Friday Challenge ”


Against a 60-second running clock…
3 Dumbbell Front Squats (50/35 lb DBs)
3 Dumbbell Ground to Overhead (50/35 lb DBs)

Complete as many rounds and reps possible in 60 seconds. Your score will be recorded as your total number of reps accumulated in the 60 seconds. For the Ground to Overhead, you must simultaneously touch one head of each dumbbell to the ground to begin the repetition.