August 23, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: AMRAP x 15:00
20 Slam Balls 40/25
15 Toes to Bar
20 Overhead Plate Lunges (Steps) 45/25

STRONGMAN
Metcon (Time)
“Hybrid 50”
50 Bench Press
50 Back Squats
50 Deadlifts
50 Push Jerks
50 Hang Power Cleans
*RX Body weight on all except 1 1/2 Body weight on Deadlifts.
*Scaling options, complete as a partner WOD, use 3/4 or 1/2 Body weight . Post loads in comments.
“Marguerita” (Time)
50 Rounds
1 Burpee
1 Push Up
1 Jumping Jack
1 Sit Up
1 Handstand
*The handstand can be against a wall or free standing but held for at least 1 second.
Monti (Time)
5 Rounds for time of:
50 Step-ups with 45# barbell, 20″
15 Cleans, 135#
50 Step-ups with 45# barbell, 20″
10 Snatches, 135#
In honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006

ENDURANCE
Conditioning: For Time
CrossFit Partner Triathlon
Teams of Two:
2-mile bike
2-mile run
2K row
1-mile bike
1-mile run
1K row
* One partner work while the other rests. Split up WOD to maximize performance. Must finish movement before moving to the next movement.

BARBELL BABES
Snatch Balance (3 Sets of 2)
Work up to 75% of Snatch Max
Pause Snatch
2 Seconds Below Knee
60% for 2×2; 65% for 2×2; 70% for 2×1; 75% for 1; 80% for 1
Snatch Pull (5 Sets of 3 Reps)
100% of Snatch Max
Back Squat (5 Sets of 5 Reps)
Same weight across – 75% of 1RM