191120

CrossFit (Performance)
A.
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
For time:
30 Dumbbell Thrusters (55/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry

CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Front Squat or Goblet Squat x 6 reps @ 32X1
Station 2 – (Left) Single-Arm Deadlift x 5 reps @ 2112 + 50-Foot Suitcase Carry*
Station 3 – (Right) Single-Arm Deadlift x 5 reps @ 2111 + 50-Foot Suitcase Carry*
Station 4 – Reverse Snow Angels x 15 reps @ 2020

*Single-Arm Deadlifts + Suitcase Carry – Set a heavy kettlebell just outside your mid-foot on the working side, then lift while keeping your shoulders and hips perfectly square – pause for 2 seconds at the top before returning the kettlebell to the floor for your next rep; after the five deadlifts, walk 50-feet keeping hips and shoulders square.

B.
For time:
30 Dumbbell Thrusters
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry