April 12, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: For Time
21-15-9-15-21
Burpees
Kettlebell Swings (53/35)
Box Jumps (24/20)
*RX+ 70/53 KB and 30/24 Box Jumps

STRONGMAN
Strong Tobin Special (9 Rounds for reps)
Nine AMRAP Rounds:
3 Rounds Push-Ups
*between each round 200M barbell carry, BW
3 Rounds Back Squat BW
*between each round 200M sled push, BW
3 Rounds Sit-ups (1 min. each)
*between each round 200M farmers carry .50 BW total
Strongman version (2 rounds) Isa-Grace on a Bike Ride (2 Rounds for time)
15 Snatches 135/95
30 Cal. Assault Bike
15 Clean and Jerks 135/95
-Rest 3 minutes between rounds-

ENDURANCE
Teamwork Triathlon (Time)
Teams of two complete:
1 Mile run
100 Calorie Row
100 Calorie Bike
1 Mile Run
Both must run 1 mile together then split up calories as needed. Must complete all 100 calories on rower before begining on the bike.

BODY
3 sets of each group, increasing weight

10 KB front rack squats (kb on left)
10 KB shoulder press (left)
10 KB front rack squats (right)
10 KB shoulder press (right)

10 KB RDL
10 bench supported bent over row (L)
10 bench supported bent over row (R)

10 step ups (L) – opt kb
10 step ups (R)
* leave foot on bench, repeaters, drive through heel.
10 banded straight arm pull downs

10 plank climbers (plank position, up and down with right and left arm)
30 sec hollow body hold

BARBELL BABES
Snatch (Max)
Clean and Jerk (Max)

GYMNASTICS