August 31, 2017

CROSSFIT/COMPETITOR
Rest Day!

SWEAT
Conditioning: 4 Rounds For Time
12 Burpee Box Jumps 24/20
12 DB Squat Cleans 35/20
*Rest 2 Min Between Rounds
*Score is total time including rest.
Finisher
3 Rounds
10 Bulgarian Split Squats (each leg – holding kb/db @ chest)
10 Hip Thrusts (3 second hold at top)
10 KB/DB Stiff Leg DL

STRONGMAN
Conditioning: For Time
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deadlifts @ AHAP
Strict Pull Ups
*15 x Cal Row Between Each Set (150 in total) *
*The set of 10 should be heavy but unbroken. Post loads and times to comments
Conditioning: Fot Time
40-30-20-10
KB Swings
Goblet Squats
Shrugs (double KB)
*RX 53/35
*RX+ 70/53
*Kettle Bell Snatch
*Work up a 1RM kettle bell snatch.

ENDURANCE
Conditioning: 3 Rounds for Distance
Row 3 x 3:00
3 Minute row for distance
:90 rest between rounds
*Keep all rows within 30 meters of each other
Conditioning: 3 RoundsFor CaloriesBike 3 x 3:00 (3 Rounds for calories)
*Try to keep all rounds within 10 calories.
*Rest 5:00 between workouts

BODY
3×10-12

A1) Front Foot Elevated Split Lunge
A2) Negative Push Ups

B1) Nordic Hamstring Curls
B2) Ring Rows

C1) Single Leg RDL, DB Offest
C2) Arnold Press

Finisher:
Plank Climbers
Wall Ball Sit Up Thows (to wall)

BARBELL BABES
Snatch Grip PP + Snatch Balance (5 Sets of 1 Rep)
2 SN Grip PP + 1 SN Balance
Muscle Snatch (5 Sets of 3 Reps)
Increasing weight
Tempo Back Squats (3 Sets of 3 Reps)
3111
*3 Seconds down, 1 second pause in bottom, 1 second up, 1 second at the top before the next rep