Mar
20
2019

CROSSFIT SYOSSET/ THURSDAY, MARCH 21ST

LIFT:

SINGLE LEG DEADLIFT
COMPLETE
60 REPS EACH LEG
IN SETS OF 10 REPS WITH THE SAME WEIGHT FOR ALL 60 REPS
WHICH SHOULD BE A HEAVY KETTLEBELL

WORKOUT:

COMPLETE 25 REPS EACH EXERCISE AS FAST AS POSSIBLE
BOX JUMPS @20″
WALL BALL SHOTS @20/14
BIKE FOR CAL  25/15
PUSH PRESS @75/55
PULL UP
3 ROUNDS TOTAL

RUN THROUGH THE 3 ROUNDS QUICKLY, WHAT I MEAN IS THIS:
25 BOX JUMPS STRAIGHT, IF 20″ IS TOO HIGH THAT YOU CAN’T GO FAST GO LOWER ON THE BOX.
CHOOSE A WALL BALL THAT YOU CAN MOVE THROUGH 25 STRAIGHT.
BIKE AS FAST AS YOU CAN
PUSH PRESS A WEIGHT YOU ARE ABLE TO KEEP MOVING WITHOUT STOPPING AND USE A BAND THAT ALLOWS YOU TO DO 25 REPS STRAIGHT IN THE FIRST ROUND.
IN OTHER WORDS THE THREE ROUNDS SHOULD BE WITHOUT STOPPING OR WITH VERY LITTLE REST
I’M NOT SAYING TO GO SO LIGHT THAT IT’S SO EASY, I’M SAYING GO HEAVY ENOUGH THAT IT’S A STRUGGLE TO GET THROUGH ALL THE REPS BUT LIGHT ENOUGH THAT YOU’RE NOT TAKING LONG ON YOUR RESTS.

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