Friday 12.18.20 Workout

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CROSSFIT

“Hot and Bothered”

AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks
20 Box Jumps
10 Deadlifts

:: Alternate Variation ::

AMRAP 15:
30 Single Dumbbell Hang Clean and Jerks
30 Lateral Hops Over Dumbbells
30 Double Dumbbell Deadlifts

WHITEBOARD BRIEF

Expect to complete between 3-5 rounds in this higher interference triplet
Steady box jumps and planned breaks on the high-rep dumbbell clean and jerks and heavier deadlifts can help you stay moving across the 15-minutes of work
This workout is fairly posterior chain dominant, so planning these quick breaks in will be helpful
Try to use your breath to monitor your rest between sets on the dumbbell and barbell
For Example: take 3-5 big breaths before getting your hands back on the weight for the next set

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