12.16.19 Workout of the Day

2019 Palmetto Bluff BUffalo Run Crew

Box Brief

Happy Belated Birthday Eric Elder

CrossFit

Silverback Primer
3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

Back Squat Waves (Week #2)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps

For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps *not* for time, but move with a purpose. Keep the sets to a short break, and make this challenging. After each set, rest 3:00. Week after week, we will be increasing percentages throughout.

Conditioning
"Power Move"
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24"/20")

ICT

“Loredo” 6 RFT of
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters