End of the week, but beginning of the weekend…. We won’t have our normal “From the Hat” day tomorrow. Instead here is this fun little Chipper I thought everyone could enjoy!
4th Of December Year 2020
Strength
Split Jerk
A) Build to a Heavy 2 Rep with your “NON” Dominant lead foot side
B) With the weight established in Part A:
2 Max Effort Attempts doing Shoulder to Overhead
**That means you can choose to start, off the rack, from your shoulders and finish with the bar Overhead HOWEVER method, style, or technique you choose, and/or, can. Choose the more comfortable way first, and then default to the more efficient when needed to complete the set and establish a true maximum effort.
Conditioning
For Time: TimeCap 16
20 Cal Bike
10 Deadlifts @185/125 (Light)
30 Box Jumps
10 Deadlifts @185/125
40 Dumbbell Sit-Ups
10 Deadlifts @185/125
40 Dumbbell Sit-Ups
10 Deadlifts @255/175 (Moderate-Heavyish)
30 Box Jumps
10 Deadlifts @255/175
20 Cal Bike
10 Deadlifts @255/175
**Most of you guys like having prescribed weights, so here ya go, but tailor the workout as needed and make appropriate adjustments from the provided loads. 185/125 is “light” for intermediate, and 255/175 is moderate-heavyish for intermediate. These are from an average prospective, and even that still make for a pretty big range.
CrossFit Legends Of The Wilderness 