April 26, 2018

CROSSFIT
Rest Day!

SWEAT
Dirty Thirty (Time)
30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Kettlebell Swings (35/26)
30 Lunges
30 Knees To Elbows
30 Push Press (45/33)
30 Sit Ups
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
Filthy Fifty (Time)
For Time:
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

STRONGMAN
Metcon (3 Rounds for weight)
Strength Day
Round 1: Build up to a 1RM weighted pullup
Round 2: Build up to a 1RM weighted dip
Round 3: Build up to a 1RM standing strict press from a rack
*Rest as needed for Max Strength/Effort. Score each round with 1RM
Metcon (No Measure)
Muscle Beach Pump (GPP)
DB bench 5 X 10 @ AHAP
Strict pull-up 5 X Max Reps
Single Arm Dumbbell Bent Over Rows 5 X 10 @ AHAP
Dumbbell Skull Crushers/Pull Overs 5 X 10 @ AHAP
DB hammer curls 5 X 10 per hand @ AHAP
Strict Dips 5 X Max Reps
*Go in any order or skip around depending on equipment sharing. Post loads and thoughts to comments. Coconut Oil application recommended!
Metcon (Time)
“Painstorm XII”
For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
*Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.
RX+ 75/55
“Tillman” Hero WOD (Time)
7 Rounds For Time
7 Deadlifts (315/205 lb)
200 meter Sprint
15 Pull-Ups
45 seconds Rest

ENDURANCE
Art Vandelay (Time)
50-40-30-20-10 reps for time:
Assault Bike Calories
Burpees

BODY
TBD

BARBELL BABES
Snatch Grip Push Press (4 sets 3 reps)
Increasing
Snatch Pull + Snatch + OHS (Max)
Snatch Grip Deadlift (5 sets of 5 reps)
Increasing weight