June 30, 2016

June 30, 2016

0

CrossFit/Competitor/Barbell Club
REST DAY!

CrossFit 101
Strength: Deadlift 3-3-3-3-3

WOD: AMRAP x 12:00
Run 300m
15 Deadlifts (185/135)

Incendia Endurance
3 Rounds of:
1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)
*At 3.2.1 Go run 50 yards and back as fast as possible.  At the 1 minute mark, sprint 100 yards and back.  At the 3 minute mark sprint to the 50 and back, then the 100 and back.  That is one round.  At the 6 minute mark begin round 2.  Record times for all 9 intervals.  These should be all-out efforts.

Incendia Strongman
WOD: For Time
50M barbell front rack walk
21 barbell jerking jacks
21 back squats
50M barbell front rack walk
15 barbell jerking jacks
15 front squats
50M barbell front rack walk
9 barbell jerking jacks
9 hang power cleans
*135/95 or scale up or down

Incendia Gymnastics
Members’ Vote

Barbell Basics
The Clean