August 5, 2017

CROSSFIT
Strength
Pause Overhead Squat
*15 min to build up to 1RM 5-second pause overhead squat.
*Don’t pause all your warm up sets, just the last 2-3.
Conditioning: For time
6 Squat Snatch 135/95
18 Toes to Bar
5 Squat Snatch
15 T2B
4 Squat Snatch
12 T2B
3 Squat Snatch
9 T2B
2 Squat Snatch
6 T2B
1 Squat Snatch
3 T2B
Rx+ 165/105
Scale 95/65

CROSSFIT 101
Conditioning: AMRAP x 20:00
Teams of 4
Partner A – 200m Run
Partner B – 20 Air Squats
Partner C – 20 Sit Ups
Partner D – 10 Push Ups
*All 4 teammates work at the same time, switch when ALL reps are completed.
*Score is # of 200m Runs completed by all teammates.

STRONGMAN
Conditioning: For Time
50-40-30-20-10
Back squat
Push ups
Row for cal.
Rx 135/95
Rx+ 185/135
Rx and Rx+, no squat rack
Conditioning: For Time
WALKIN THE GIRLS
200M walk barbell on back
Isabel
200M walk barbell overhead
Grace
200M walk barbell on back
135/95
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
*In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.