FrictionCrossFit – Trisha Custom Prog

View Public Whiteboard

Catalyst Warmup

Do the Catalyst Warmup

+

10:00 Interval Running

:10 Sprint, 1:50 moderate to hard jog

Sumo Deadlift (4×3 up to 70, then 2×4 @80% of deadlift)

this should be very upright, focus on pushing hips forward and utilizing glutes

Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing, 15 reps

95/65 pound Power clean, 15 reps

15 Box jumps, 24″/20″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
1 pood = 35#

65# power clean

20″ box

🙂

Core

Accumulate 2:00 Pike Tuck Sit