February 8, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: 3 Rounds for Time
Ouch
Row 500m
30 Ball Slams 40/25
30 Push Ups
*Only hit that “RX Button” if your push ups are truly RX!

STRONGMAN
Conditioning: For Time
10,9,8,7,6,5,4,3,2,1
Shoulder to Overhead
200M Row
Rx 135/95
Rx+ 185/135
Conditioning: For Time
800M Farmers Carry
400M Front Rack Carry
200M Overhead Carry
Rx 53/35 KB
Rx+ 70/53

ENDURANCE
Conditioning: For Time
Runs and burps
8 rounds:
200m run
12 Burpees

BODY
3 Sets of 12-15 unless otherwise noted

DB Step ups
Single Arm DB Chest Press

One and a half DB Squats
Single Arm DB Bent Over Row

Banded Abductions L & R
Front/Lateral raises, alternating

Hollow Body Hold – 30 sec
Supermans – 10

BARBELL BABES
Snatch Grip Push Press + Overhead Squat
40%x(2+1); 50%x(2+1); 60%x(2+1); 65%x(2+1); 70%x(2+1)
Snatch
60% for 3, 65% for 3, 70% for 3, 75% for 2 sets of 2, 80% for 2 sets of 1
Back Rack Lunge (3 Sets of 10)
5 Each Leg
Increasing Weight

GYMNASTICS