April 19, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: AMRAP x 14:00
21 Wall Balls 20/14
7 Cal Assault Bike

STRONGMAN
Bench Press
*Find 1RM. Then AMRAP 50% of that 1RM. Post load and reps in comments.
Zercher Squat
*Find 1RM. Then AMRAP 50% of that 1RM. Post load and reps in comments. AXLE recommended.
Conditioning: EMOM
Strong Carry EMOM
50′ Farmers carry AHAP
50′ Front Odd Object carry AHAP

ENDURANCE
1-Mile Run (Time)
Max Effort 1-Mile Run
2k Row (Time)
Max Effort 2k Row
Full recovery (10-15 minutes) between run and row.
Metcon (No Measure)
Cool down 5k on the Bike
Not for time, conversdational pace after the run and row.

BODY
TBD

BARBELL BABES
Jerk from Split
(Behind the Neck) 30% for 2, 40% for 2, 50% for 2, 60% for 2
High Hang Clean + Front Squat + Jerk (Max; -15% for 2×1)
Above the knee
Strict Press (3-3-3-3-3)
Increasing weight

MOBILITY