August 23, 2016

August 23, 2016

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CrossFit
Warm Up:
500m Row
-Then-
3 Rounds of:
25 Hollow Rocks
25 Arm Haulers

Durability
3 Rounds for Quality:
15 Deadlifts
20 Ring/Bar Rows
30 Leg Levers
*Choose load for deadlifts and stick to it. (135-185/95-125)

WOD: 10 Rounds for Time
250m Row
*1:1 rest ratio

CrossFit 101
Warm-up:
400m run, then:
3 Rounds of:
10 Med Ball Cleans
10 Dumbbell Front Raises
10 Dumbbell Strict Press
*Use same dumbbells for raises and press

Strength: Thruster (3-3-3-3-3)
*Take it from the ground

WOD: For Time
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Incendia Barbell Club
1) Back Squat (10-10-10)
Tempo (5 second down and explode up.)
*60-65-70%

2)Front Squat (3-3-3)
Tempo (same as back squats)
*Stay light to medium