September 28, 2017

CROSSFIT
Rest Day!

SWEAT
Conditioning: For Time
7 Rounds
7 Burpees
7 Kettlebell Swings 53/35
*Rest 7 Minutes, then Repeat
*Subtract 7 Min Rest.
*MOVE FAST.

STRONGMAN
Metcon (Time)
“Psalm 23:4, Valley of Death walk”
50 Power Cleans
200M Barbell Walk
40 Back Squat
200M Barbell Walk
30 Power Cleans
200M Barbell Walk
20 Front Squat
200M Barbell Walk
10 Power Cleans
Rx 135/95 Rx+185/135
Metcon (AMRAP – Rounds and Reps)
Push Pull 20 Min AMRAP
5 Bench Press
20 Calorie Row
Rx Body Weight

Finisher (not timed)
5 rounds
10 GHD sit ups
10 Reverse Hyper Ext. or GHD
Hyper Ext. (all the way up)

ENDURANCE
Conditioning: 3 Rounds For Time
3/3000
1 Mile Run
1000m Row

BODY
3 sets of each Triplet
Triplet 1
– 10 Push ups
*If you are proficient at push ups, do spiderman push ups, hand clap push ups, or weighted push ups. If you don’t have push ups STRICT, do a scaled version – Negatives (5), or Incline. NO KNEES.
-20 Jumping Jacks
-10 Spider Lunges (10 R, 10 L)
Triplet 2
-10 Plank Shoulder Taps (10R, 10L)
-20 Single Leg RDL (10R, 10 L)
-10 Frog Hops on 45 plate
Triplet 3
-10 Bent Over Row to Kickback
-20 Wall Sit Front Raises with dumbbell
-10 Bicep Curl (alternating – 10 R, 10 L)

BARBELL BABES
Strength: Snatch Grip Push Press + Overhead Squat
40%x(2+1); 50%x(2+1); 60%x(2+1); 65%x(2+1); 70%x(2+1)
Snatch
60% for 3, 65% for 3, 70% for 3, 75% for 2 sets of 2, 80% for 2 sets of 1
Paused Front Squat (3RM)
2 second pause