FrictionCrossFit – CrossFit

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QOD

What is the best part of fall?

Warm-up (No Measure)

Snatch cone game – 5min

+

x3

20 banded pull throughs

10 push-ups

5 med ball cleans

+

1min/side:

pigeon

90/90 post

Partner Linda (AMRAP – Reps)

Comp.

EMOMx20

5 DL #1.5 body weight

5 Bench #Body weight

5 Power clean #75% Body weight

– odds: partner one

– evens: partner two

Rec.

EMOMx20

5 DL #body weight

5 Bench # 75% Body weight

5 Power clean # 50% Body weight

– odds: partner one

– evens: partner two

Life.

EMOMx20

5 DL # 75% body weight

5 Bench # 50%Body weight

5 Power clean # 55/45

– odds: partner one

– evens: partner two

Stimulus: Sprint mentality. short burst of quick movements. the rest allows time to recover and repeat efforts

Rent

1min/side:

glute smash

pec smash