August 18, 2016

CrossFit/Competitor/Barbell Club
Rest Day

CrossFit 101
Strength: Back Squat 5-5-3-3-3
WOD: For Time
150 Wall Balls (20/14)
*10 Push Ups Each Break

Incendia Endurance
WOD: 3 Round for Time
300m Run
200m Faster Run
100m Sprint

1:00 Rest between runs
5:00 Rest between rounds

Incendia Strongman
Warm Up: Bench press 3RM, then AMRAP 50% of that 3RM.
Log 3RM

Choose from the following, time permitting:
Elevated stiff leg deadlift 5×5, stand on 45lb plate
Axle curls 3×10
Dumbell pull over 3×10
GHD sit ups 3×10-20

WOD: For Time
“Empty Barbell 300”
100 curls
100 strict press
100 upright rows

Incendia Gymnastics
Skill Work of Choice

Barbell Basics
Snatch and Clean & Jerk