August 23, 2017

CROSSFIT/COMPETITOR
Rest Day!

SWEAT
Conditioning: AMRAP x 18:00
2, 4, 6, 8, 10, 12….
KB Swings 53/35
Wall Balls 20/14

STRONGMAN
Conditioning: x 20:00
Bear Complex
Push up
Add 1 Bear Complex rep and 2 PU reps each round, example:
Rd 1, 1 Bear complex, 2 PU
Rd 2, 2 Bear complex, 4 PU
Rd 3, 3 Bear complex, 6 PU
etc. Post Rounds and reps
Rx 95/65
Rx+ 135/95

ENDURANCE
Conditioning: 3 Rounds For Time
Oyster
3 rounds:
800m Run
300m Sprint
*3:00 Rest between rounds
*Run 800m at a moderate pace and then transition into a fast 300m run.

BODY
3 x 12-15 – Increasing
A.
Pendlay Row
Overhead Tricep Extension, seated

B.
Single arm dumbbell chest press R & L
Glute Bridges (on ground)

C.
1 1/2 DB Squats
Lat Raises
Front Raises

D – Finisher
Med Ball Slam Tabata

BARBELL BABES
Clean Pull + Clean + Jerk (7 Sets of 1 Rep)