August 17, 2017

CROSSFIT/COMPETITOR
Rest Day

SWEAT
Conditioning: For Time
WTF, Karen!
For Time:
150 Wallballs 20/14
*5 push ups every time you break wallballs.

STRONGMAN
Conditioning: For Time
Linda
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Conditioning: AMRAP – Rounds and Reps
Death by Stone/Sandbag to shoulder
(post load in comments)
Conditioning: AMRAP – Rounds and Reps
Death by Tire flip/jump
(either by yourself or with a partner, do one flip and one jump onto the tire in the first minute, then increase each minute) post load and partner in notes.

ENDURANCE
3 x 1 Mile (3 Rounds for time)
Run 3 x 1 Mile, rest 3:00 between rounds. Keep rounds within 10 seconds of each other

BODY
A)
Lateral Step to Squat w/ curl, L&R 12-15
Bent Over Row, L&R 12-15
B)
Step Downs w/ DB L&R 12-15
Narrow grip chest press to skull crushers 12-15
C)
Single Leg RDL L&R 12-15
Alternating OH Press L&R 12-15
D)
Finisher:
Plank DB Crawl down
10 lunge jumps
3x

BARBELL BABES
Snatch Pull + Snatch + OHS ((2+1+2) x 5)
Front Squat (3 sets of 5)