December 7, 2017

CROSSFIT
Rest Day!

SWEAT
Conditioning: AMRAP x 20:00
Bikes, Boxes and Burpees
Teams of 2
100 Burpees
100 Box Jump Overs
100 Cal Assault Bike or Row

STRONGMAN
Deadlift Strip Set Ladder
*In teams of 3, one lifter at a time. Start at 135/95 (or scale) for 1 rep, the other team members add weight (approx. 20 to 30lbs) after each rep until you reach a 1RM, then decrease load in the same amounts until you reach starting weight, then do max reps at that weight.
*Score 1RM weight. Post max reps/starting and ending weight in comments.
Bench Press Strip Set Ladder
*In teams of 3, one lifter at a time. Start at 95/65 (or scale) for 1 rep, the other team members add weight (approx. 20 to 30lbs) after each rep until you reach a 1RM, then decrease load in the same amounts until you reach starting weight, then do max reps at that weight.
*Score 1RM weight. Post max reps/starting and ending weight in comments.
Farmers or Frame Carry
30′ Farmers or Frame carry AHAP
Yoke Carry
30′ Yoke carry AHAP
Log
1 RM ground to overhead
Axle
1RM ground to overhead

ENDURANCE
Griswold (Time)
10 rounds:
500m row
15 Burpees
Consistency is the goal. First round should be the same pace as the last round.

BODY
TBD

BARBELL BABES
Jerk Balance (5 sets of 3)
*Light – technique
Clean and Jerk (7 singles)
*Increasing weight – daily max – good technique
Paused Clean Deadlift (5 sets of 3 reps)
*75% of max clean.
*Pause 2 seconds, just below knee – each rep.