December 8, 2016

CrossFit/Competitor
Rest Day!

CrossFit 101
Conditioning: For Time
“Swingers”
12 Kettlebell Swings 53/35
1 Wall Climb
11 Kettlebell Swings
1 Wall Climb
10 Kettlebell Swings
1 Wall Climb
9 Kettlebell Swings
1 Wall Climb
8 Kettlebell Swings
1 Wall Climb
7 Kettlebell Swings
1 Wall Climb
6 Kettlebell Swings
1 Wall Climb
5 Kettlebell Swings
1 Wall Climb
4 Kettlebell Swings
1 Wall Climb
3 Kettlebell Swings
1 Wall Climb
2 Kettlebell Swings
1 Wall Climb
1 Kettlebell Swing
1 Wall Climb

Strongman
Conditioning: For Time
12 Sumo dead high pulls
11 Overhead squats
10 Hang power snatches
9 Push jerks
8 Squat cleans
7 Thrusters
6 Push press
5 Back squats
4 Shoulder press
3 Front squats
2 Hang power cleans
1 Deadlift

Rx 95/65 Rx+135/95

Endurance
Conditioning: 9 RFT
“Sgt. Slaughter”
3 Rounds of:
1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

Body