Wednesday – 3182020
Primus Crossfit – CrossFit
Back Squat (3 x 8 1 Minute Rest)
70% of 1RM
Deadlift (1 x 5 2 Min Rest)
83% of 1RM
BulletProofing
Metcon
“Spice Girl”
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 Version
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 – https://www.youtube.com/watch?v=3ABHyrPDgsU&feature=youtu.be
*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.
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