October 12, 2017

CROSSFIT
Rest Day!

SWEAT
Conditioning: 4 Rounds for reps
*Each Round 3 Min
AMRAP
21 Ab Mat Sit Ups
15 Plate GTOH (45/25)
9 Squats with Plate
-1 Min Rest Between Rounds

STRONGMAN
Pushin the Bear
10 Rounds
10M Bear Crawl
10 Push Ups
( 5 min time cap ))
Bear Complex
Find your 1RM Bear Complex
-then-
10 reps of bear complex @ 50% of 1RM.
Metcon (Weight)
3RM Powerlifting Meet
3 rep max of each lift. In order:
Back Squat
Bench Press
Deadlift
Score is total combined weight of all 3 lifts.
-then-
Do an AMRAP of each lift @ 50% of that 3RM.

ENDURANCE
Row/Run/Repeat (3 Rounds for time)
3 Rounds, each for time:
Row 1000m
Run 800m
*Rest 3 minutes between rounds…goal is to stay consistent each round

BODY
A
Push Ups
Lunges with a bicep curl R&L
B
Plank Row R&L
Lateral Lunges R&L
C
Single arm OH press R&L
Single leg RDL R&L
D
5 Turkish Get Ups
Finisher: If there’s time
3x – 1 min rest between sets
10 air squats
10 jump squats
10 burpees

BARBELL BABES
Snatch long pull + tall snatch (5 Sets of (1+1))
Technique warm up, go light
Pause Snatch + OHS ((1+1)RM, -5% x (1+1), -10% x (1+1))
Pause 2 Seconds Right Below Knee
Back Rack Lunge (3 Sets of 10 (5 Each Leg))
Increasing Weight