CrossFit Partner Workout:
You go I go style, one person works at a time.
2 Deadlifts 225/155
2 Lateral Burpees Over The Bar
B.) 25 Rounds:
4 Thrusters 95/65
The Goals is to have you finish in 12-15min. range on each, so if you want to bump the weight up a bit to slow you down then I definitely advise that. Most of you will probably be moving at 10-15sec. per round.
That 5min. Rest is there to give you enough time to recharge to go HARD again and change your weights out. Just need 1 bar.
Time CAP: 35min.
Walk 200m then
30sec. of WORK x 30sec. of Rest
60 Cal Assault Bike
60 KB Squat Cleans 53/35lb.
60 Cal Row
60 DB Russian Twists 35/25lb.
Time Stops at 35min.
ADV Add in 60 burpees at the end 🙂
HIBB (high intensity body building):
A.) 10min. EMOM:
5 Muscle Snatches (135/95 is a good weight, but you may be able to do more. Just makes sure it is unbroken and repeatable)
B.) 5 Sets:
2-3 Strict Press
3oom Row at 90%+
C.) 100 Tricep extensions for Time. (Can be done with a set of DBS or a band on the pull up bar with a thick PVC pipe. Use a weight that is between a 10-15rep max. You will have to break obviously, but keep rest breaks as short as possible)
D.) 100 Barbell Curls for Time. 45/35lb bar. *On BOTH the Tricep and Bicep movements, be sure to take your time on the way DOWN. 2-3sec negatives. You will most likely need to break a lot, that’s fine.