April 22, 2017

CROSSFIT
Conditioning: For Time
Filthy Fifty
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
If GHD is taken sub good mornings with PVC behind the neck. Or just share ????

CROSSFIT 101
Conditioning: AMRAP x 15:00
Saturday Special
Run 250m
10 Burpees
10 Sit Ups
10 Dumbbell or KB Push Press
Teams of 2:

Partner A: Run 200m
Partner B: 10 Burpees, 10 Sit Ups, 10 Push Press
— then —
Partner B: Run 200m
Partner A: 10 Burpees, 10 Sit Ups, 10 Push Press

Partner completing triplet must complete triplet, even if running partner returns before completion. That time is rest for running partner.

Partners should use same weight if at all possible.

STRONGMAN
Metcon (Time)
15 Thrusters
21 Sumo deadlift high pulls
12 Thrusters
15 Sumo deadlift high pulls
9 Thrusters
9 Sumo deadlift high pulls
Rx 135/95
Rx+ use AXLE
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Deadlift
Deadlift against band tension and weight and/or partial deads