July 12, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: AMRAP x 15:00
15 DB Deadlifts 50/35
10 Toes to Bar
15 DB Push Presses 50/35
10/8 Cal Assault Bike

STRONGMAN
Conditioning: For Time
Comp Train Benchmark
“BIG BANG”
50 Cleans 225/155
*scale as needed.
Conditioning: For Time
10 Rounds for Time
5 Pull-Ups
10 “X” Dumbbell Movement
15 GHD or 30 AB Mat Sit-ups
Round 1 – DB Push Press
Round 2 – DB Burpees
Round 3 – DB Power Cleans
Round 4 – DB Bench Press
Round 5 – DB Lunge Steps
Round 6 – DB Front Squats
Round 7 – DB Bent Over Rows
Round 8 – DB Snatches Alt/Single arm
Round 9 – DB Deadlifts
Round 10 – DB Thrusters
Rx 40/20 Dumbbells
Rx+ 50+/30+ Dumbbells and Strict pull-ups

ENDURANCE
The Horrible Hundreds (2 Rounds for time)
For time:
100 Calorie Assault Bike*
*Every 2 minutes: 10 Burpees
Rest 5-10 Minutes
For time:
100 Calorie Row*
*Every 2 minutes: 10 Burpees
*Each workout begins with 10 burpees.
*Ladies 80 calories..

BARBELL BABES
TBD