A.
3 sets of:
Waiter's Walk x 50m. 25m/per arm.
Rest 45 seconds
Lateral Lunge x 8-10 reps each leg @ 3011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
+
Against a 3 minute running clock, complete as many rounds and reps as possible of:
6 Push-Ups
9 Air Squats
12 Kettlebell Swings
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended
CrossFit:
A. build to a 1RM Clean and Jerk in 20 minutes.
+
Fall Brawl WOD 3!
Competition Prep:
A Clean and Jerk up to 80% of 1RM. Focus on technique and speed.
B. 15 wall balls
5 toes to bar
rest 1 minute x 2
C. Deadlift 2 reps at 50% of 1RM. rest 45s x 5.
D. 10 burpees as fast as possible
rest 1 minute x 3.
Competition Prep:
A Clean and Jerk up to 80% of 1RM. Focus on technique and speed.
B. 15 wall balls
5 toes to bar
rest 1 minute x 2
C. Deadlift 2 reps at 50% of 1RM. rest 45s x 5.
D. 10 burpees as fast as possible
rest 1 minute x 3.
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