Wednesday March 18, 2020

CROSSFIT
“Back in the Saddle
20 Unbroken Back Squat (~60% of 3 RM)
then directly into
3 Rounds
30 Med Ball Cleans (20/14)
30 Deadlift (BS weight)
30 Box Jumps (20″)



HOME WOD
Equipment
For Time:
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats
Rx Dumbbell – 50/35
Change hang CJ arm every 5 repetitions
Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell


No Equipment
For Time:
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats
Walkouts – Video
Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.