January 26, 2017

CROSSFIT/COMPETITORS
Rest Day!

CROSSFIT 101
Conditioning: 5 Rounds For Time
“Brenton”
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
*Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.

STRONGMAN
Strength: For Weight
50ft Yoke walk AHAP
Strength: For Weight
50ft Farmers/Frame walk AHAP
*Log total weight of both hands.
Strength: AMRAP x 1:00
Stone over bar. You choose load.

ENDURANCE
Row 3 Rounds x 3:00 each round
3 Minute row for distance
*:90 rest between rounds
Bike 3 Rounds x 3:00 each
3 Minute assault bike for calories

*Rest 5:00 between workouts

BODY
Legs and Abs… TBD

BARBELL
Press – from split – 3×3 @ 30%
*Shoulder press from front rack with feet in receiving position of split jerk
Hang Clean 3-3-3-3-3-3-3
50/60/70/75/80/80/85%
Push Press 3-3-3-3-3-3-3
50/60/70/75/75/75/75%
Front Squat 5-5-5-5-5-5-5
50/60/70/755/80/80/70%