September 27, 2018

CROSSFIT
Rest Day!

SWEAT
DUs, BJs and V-Ups (3 Rounds for time)
3 Rounds, Each for Time of:
50 Double Unders
15 Box Jump Overs
15 V Up Situps
Rest 1 min

STRONGMAN
Metcon (Time)
“Strong Mile”
1600m for time
135/95 barbell walk
and/or
farmers carry 70/53
Rx+ 185/135 and anything heavier than 70/53 You choose style, just go a mile.
*5 burpees every drop.
Incredible Hulk (AMRAP – Rounds and Reps)
20 Minute AMRAP
5 Deadlifts (115/75)
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

ENDURANCE
The Vayda (Calories)
6 x 3-minute rounds

Buy-in: 400m/300m run (RX+/RX).
Odd rounds – calories on bike
Even rounds – calories on rower
Score the number of calories per round. Rest 3 minutes between rounds

BARBELL BABES
Snatch Grip Push Press + Overhead Squat
40%x(2+1); 50%x(2+1); 60%x(2+1); 65%x(2+1); 70%x(2+1)
Snatch long pull + tall snatch (5 Sets (1+2))
Snatch High Pull + Hang Snatch (1-1-1-1-1-1-1)
Hang Snatch High Pull (Knee)
Increasing