Workout of the Day Sat May 22nd 2021

CrossFit:

Teams of 2: Only 1 person works at a time.

Task #1:
300 Wall Balls (20/14lb.)
*Partner 1 must do 3 deadlifts and then hold the top of the deadlift before partner 2 can do wall balls, the deadlift bar must stay up the whole time Partner 2 does Wall Balls
*Repeat the 3 deadlifts and hold at the top each time you switch.
*Weight: 205/135

Immediately into;

Task #2:
200 Pull-Ups
*Partner 1 must power clean the bar off the ground and hold the bar in the front rack while partner 2 does pull-ups.
*You can switch whenever you like, but one partner must have that bar in the front rack before he/she can do a pull-up.
*You do not have to switch when you break.
*Weight: 135/95lbs.

Immediately into;

Task #3:
100 Shoulder-To-Overhead (115/75lbs.)
*Partner 1 on this one is holding a handstand hold, while partner 2 is doing shoulder to overhead.
*Like all the other sections, you may switch whenever you like, but you can not do a rep until someone is in that handstand.

Sweat:

20 Rounds:
9 Wall Balls (20/14lb.)
8 Toes-To-Bar

immediately into;

20 Rounds:
9 Cal Row
8 Box Jumps 20/24″

*On minutes 10, 20, and 30 you and your partner must run 400m together. You can not chip away at the workout until both of you are back at your equipment for each run. Some of you may finish before 30min, but many of you will not. Maybe a little extra incentive to go faster 😉

*You do a round, I do a round style. Meaning your partner does a full round before you go

Daily D:

Section 1.)

10min. of Max DB Step-Ups

Section 2.)

Max Effort Set of DB Partial Cleavage Cutters
*Use a weight that gets you between 12-15 reps
Rest 90sec. Repeat For 3 Total Sets

Section 3.)

3 Sets of Single DB “21’s”
Rest 90sec. Between Sets.
https://www.youtube.com/watch?v=bSjXlr8bwlY

Full Body Aesthetics Day 34 Cycle 9: REST DAY