[1.] Warm Up
[2.] Strength [load]
Perform 5 sets x 8 reps of:
Strict Pulls Ups
*Add weight if you are able or use bands for assistance if required. Rest 1-3 min b/w sets.
-Modify movement if required.
[3.] Work Capacity [time]
“Deano” [This is our adaptation of the CrossFit Girl WOD "Linda"]
Perform 10,9,8,7,6,5,4,3,2,1 reps for time of:
Double/Quadruple Sumo Deadlifts [approx. BW]
Double Floor Press [approx. 3/4 BW]
Double Hang Squat Cleans [approx. 1/2 BW]
-Scale loads and modify movements if required. Record loads and time.
See previous scores here: 3/18
[4.] Finisher [reps]
Perform a Mikko couplet set of:
KB Knees to Elbows
*With a running clock perform maximum reps possible in 30 sec, rest 15 sec, max reps in 30 sec, rest 15 sec and so on for 6 minutes/8 work intervals. Alternate movements, e.g. KBKTE 30 sec, rest 15 sec, MC 30 sec, rest 15 sec and son on.
-Modify movements and time intervals if required. Record total reps.
Post comments and scores…
Congrats to Brittany on achieving her USA Kettlebell Lifting
Rank V in single clean & jerk!
Please note our matching t-shirts, EdgeFITers are so in-sync!…