FrictionCrossFit – CrossFit

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QOD

Favorite hot beverage for those cold fall/winter days?

Warm-up

AMRAPx6

4 Kang squats (35/26#)

6/side KB row

8/side KB Push Press

+

1:00 Frog Stretch w/ hands behind shoulder (front rack emphasis)

1:00/side Box Hamstring Stretch

Clean and Jerk (x5 climbing to heavy set )

3 Pendlay Row

2 Clean Pull

1 Clean and Jerk

The Nines (Time)

x3

9 Air squat (to medball target below parallel)

9 Strict press @ 65/95#

9 Deadlift @ 65/95#

rest 2:00

x3

9 Push press @ 65/95#

9 Front squat @ 65/95# to medball target (see above and note)

9 SDHP @ 65/95#

rest 2:00

x3

9 OHS @ 65/95# (to medball target, see note and above)

9 Med ball cleans @ 20/14 (squat cleans, no target, you’re lifting your target)

9 Push jerk @ 65/95#

cap 15:00
Rec

75/55

Lifestyle

45/35

14/10

NOTE: If below parallel squat isn’t there, use a target that allows you to keep a neutral spine.

Stimulus: Never neglect the basics. Do the common, uncommonly well.

MC

Rent

1:00/side Hurdler Stretch

1:00/area seated split (3 areas, left, middle, and right)