[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1793 w=210 h=220 float=right]It’s good to come to CrossFit on your birthday! Kristen got a PB clean & jerk of 34kg on her 34th birthday. Awesome!
Strength:
Deadlift 4 x 3 rep
W.O.D.
‘Partner workout’
- Shoulder to overhead (60/40)
- Box jump
- Burpee
10 to 1 rep (20 minute cap)
Partner 1 will do 10 S2O, 10 box jump, 10 Burpee, then partner 2 will do the same. Next round partner 1 will do 9 reps of each exercise and partner 2 does the same…
Ensure you use a weight that allows you to do 10 reps unbroken for the shoulder to overhead exercise. The box jumps should be fast and unbroken as well, then grind out the burpees fast knowing you have a rest coming up. These high intensity intervals should be done so fast that you need the rest while your partner does their round. Remember there’s always one less rep for the next round so it gets that little bit easier.
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