FRIDAY OCTOBER 21, 2022

21
Oct

FRIDAY OCTOBER 21, 2022

Crossfit
Main
DT’
5 rounds for time:
12 deadlifts
9 hang power clean
6 shoulder-overhead

Lvl6: 155/105 ~60-70% of 1rm PP
Lvl5: 135/95
Lvl4: 115/80
Lvl3: 95/65
Lvl2: 75/55
Lvl1: 65/45

Core accessory
Partner leg throw tabata :20x:10×8 (4 each- 4 min total)

Longevity
Main
Single DB ‘DT’
5 rounds:
12 DB DL (L side)
12 DB DL (R side)
9 DB hang power clean (L side)
9 DB hang power clean (R side)
6 DB shoulder-overhead (L side)
6 DB shoulder-overhead (R side)

Core Accessory
tabata plank hold :20 x :10 x 8

QuickFit/At home
Main
Single DB ‘DT’
5 rounds:
12 DB DL (L side)
12 DB DL (R side)
9 DB hang power clean (L side)
9 DB hang power clean (R side)
6 DB shoulder-overhead (L side)
6 DB shoulder-overhead (R side)

Core Accessory
tabata plank hold :20 x :10 x 8