FrictionCrossFit – CrossFit

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QOD

Houston we have liftoff! The Friction Liftoff is Saturday, Jan 25 and it forms a Supertotal! What is your best lift out of snatch, clean & jerk, squat, bench, and deadlift?

Warm-up

3 sets:

20 Glute Bridges w/ toes lifted

10 Barbell Wrist Curls

:20 Hollow Hold

+

1:00 double pigeon

1:00/side scorpion pose

Deadlift (1-2-3-…10-9-8…1)

1 up to 10, then back down to 1, 1 up to 10 should all be at 60%, 9 back down to 1 should be climbing up to 80%

cap 25:00

Stimulus: This is a strength day, 25 minutes is enough time to finish this without rushing, your grip and posterior chain will fatigue, but its a hell of a pump!

MC

Rent

3x :30

Barbell Good Morning Hold @ 95/65#

*Low Bar Back Rack Position