December 9, 2017

CROSSFIT
CF Mainsite 110824 (Time)
Five rounds for time of:
15 Deadlifts (185/135)
15 Toes to bar

SWEAT
CF Linchpin 171204 (AMRAP – Rounds and Reps)
20 Min AMRAP
400m Run
20 Ab Mat Sit Ups
20 Air Squats

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
1RM ground to overhead
Axle
1RM ground to overhead
T.U.P. (Time)
15-12-9-6-3
Power Cleans, 135#
Pull-ups
Front Squats, 135#
Pull-ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013