Warm-up: Partner 1 rows for 1 minute while partner 2 completes AMRAP in 1 minute of 5 KB SDHP, 3 parallette burpees; Repeat 3 times
Workout: AMRAP 30 seconds 3 Deadlifts 135/95# 5 Box jumps 24″ Rest 30 seconds Repeat 8x Rest 2 minutes AMRAP 60 seconds 10 Kettlebell swings 1.5/1 Pood 5 Burpees Rest 60 seconds Repeat x 6
Cool-down: Instructor led group stretching
Powerlifting: A. Work up to a heavy single Split Jerk; Rest as needed between lifts. B1. Press 5 x 3-4 @12×1; Rest 2:00 B2. Single arm dumbbell bent over row 5 x 7-8 @30×1; Rest 30 seconds between arms C. Ring dip AMRAP x 3; Rest 3:00
“A Well-Organized Box: CrossFit 810” with Joe DeGain, CrossFit Journalpreview video [wmv] [mov] Interview with Annie Sakamoto – video [wmv] [mov]
