April 13, 2017

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: For Time
50 Wall Ball Shots
— Rest 3 Minutes —
50 Wall Ball Shots
— Rest 3 Minutes —
50 Wall Ball Shots
*Beginner (14/12, 12/10, 10/8)
*Intermediate (20/14, 14/12, 12/10)
*Expert (30/20, 20/14, 14/12)

ENDURANCE
2-mile run (Time)
2-mile run
1-Mile Run (Time)
Max Effort 1-Mile Run

STRONGMAN
Metcon (Time)
Bench press strip set x 3 rounds

10 reps @ 225
10 reps @ 200
10 reps @ 175
10 reps @ 155
10 reps @ 135
10 reps @ 115
10 reps @ 95
10 reps @ 75

Each strip set is 80 reps. 2 minutes rest after 80 reps. Repeat the entire thing for a total of 240 reps. Post total time to comments. Base your heaviest lift at approx. 60% of your 1 rep max. Then reduce by 5-10# each 10 reps. (above weights are an example only, but are based on a approx. 350# max)

Yoke carry
Work up to your heaviest 50′ yoke carry.

Farmers/Frame carry
Work up to your heaviest 50′ Farmers/Frame carry.

BODY
TBD

BARBELL
Clean high pull + power clean + hang clean (knee) (3-3-3)
Work up to 3rm, then 3 @ 95%, 3 @ 90%

Halting clean deadlift (upper thigh) (5-5-5)
5rm, then 5 @ 95%, 5 @ 90%

Clean high pull (5-5-5)
Good Mornings (5-5-5)