August 12, 2017

CROSSFIT
Strength: Pause Back Squat 10RM
*Take 15 minutes to build up to a 10 rep max pause (1-second) back squat.
*The pause is just enough to stop momentum. Try not to rebounce out of the hole.
Conditioning: 4 Rounds For Time
15 Toes to Bar
15 Hand Release Pushups
15 Pullups
15m Handstand Walk
*RX+ 6 Rounds

CROSSFIT 101
Conditioning: AMRAP x 20:00
Partner A – 200m Med Ball Run 20/14
Partner B – AMRAP Kettlebell Swings
Partner C – AMRAP OH Plate Lunges
Partner D – AMRAP Burpees
All 4 teammates work at the same time, switch when Teammate returns from run.
*Choose load for KB and OH plate lunge *Score is all reps completed by team.

STRONGMAN
Conditioning: AMRAP x 16:00 EMOM
Even min 15/10 push ups
Odd min 250M/200M row
*Rx+ 300M/250M row, 20/15 PU
*Score total rounds completed
Conditioning: AMRAP x 10:00
Deadlift BW
Strict Press 1/2 BW (no rack)
*you choose rep scheme
Conditioning: No Measure
Swole Saturday yard time
Complete in any order:

DB bench 5 X 10 @ AHAP
Strict pull-up 5 X Max Reps
Barbell upright rows 5 X 10 @ AHAP
Dumbbell pull overs 5 X 10 @ AHAP
DB hammer curls 5 X 10 per hand @ AHAP
Strict Dips 5 X Max Reps
*Post loads and thoughts to comments

Holbrook (10 Rounds for time)
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010