April 15, 2017

CROSSFIT
Conditioning: 10 Rounds for Time
5 Deadlifts (275/185)
15/12 Calories***
Must alternate each round of calories between rower and assault bike

CROSSFIT 101
Conditioning: EMOM x 10:00
The Burpee EMOM
10-15 Burpees
Burpee Suggestions:
Beginner – 10
Intermediate – 12
Firebreather – 15

Pick a number you can complete in 45 seconds at HARD effort and hold it for 10 rounds. Record reps each round x 10.

Rest 2:00, then start Part B at the 12:00 Mark

The Air Squat Test (AMRAP – Reps)
AMRAP x 2:00
Air Squat
Winning male and female get a T-Shirt!

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 5,10,15 or 20# each 10 reps. (above weights are an example only, but based on a approx. 350# max). Post heaviest to lightest weights in notes.
Yoke carry
Work up to your heaviest 50′ yoke carry.
Farmers/Frame carry
Work up to your heaviest 50′ Farmers/Frame carry.
Log total weight, note if its farmer handles or frame.