August 6, 2015

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Happy Birthday Angie B, Tony L and Mandy O!

CrossFit/Competitor
REST DAY!

CrossFit 101/Incendia Endurance
WOD: 3 Rounds Each for Time
“Pick Your Poison – Run OR Row”

Tosh.Run
200m Run
400m Run
600m Run
*1:1 Rest for each segment. Post total time for each round.

Tosh. Row
250m Row
500m Row
750m Row
*1:1 Rest for each segment. Post total time for each round.

CrossFit Teens
*Coach Surprise!

CrossFit Prep
Skill: Muscle Up Progression #1
Lifts: Snatch

  • EMOM x 10:00 (1 x 5 Light and 1 x 5 Medium)
  • 3 x 3 Snatch Pulls
  • 3 x (3 + 1 + 1) Halting Snatch DL + Finish + Floating Snatch DL
  • 5 x Eccentric Back Squat
  • 3 x 2 Eccentric Back Squat

Incendia Strongman
“Hulk Style”
Sledge Hammer Strikes (sets of 20 strikes)
100′ Arm over Arm Thick Rope Sled Pulls
100′ Farmers/Frame Carry
100′ Yoke Carry
100′ Zercher Walks
100′ AHAP Sled Pulls
KB Thruster/Snatch WOD Finisher

Incendia Barbell
1) Snatch High Pull + Hang Snatch 2-2-2-2-2
2) Power Clean From Blocks Above The Knee 2-2-2-2-2