July 1, 2017

CROSSFIT
Strength: For Time
C2B and DB Snatch
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull-ups
2-4-6-8-10-12-14-16-18-20
DB Snatch 50/35
*Rx+ – bar muscle ups and DB squat snatch
*Pull-ups decrease in reps as snatches increase
Durability
2 Rounds not for time
200m empty sled push
20 arm haulers
40 lunge steps

CROSSFIT 101
Conditioning: For Time
Teams of 2
3000m Row
*While partner A rows, partner B is in plank position, switch as needed.

STRONGMAN
Strength
Log Clean and Press 1RM
Then
2x30s max reps at 60% (log in notes)
DB Snatch
1RM DB Sntach
Then:
30s max reps right arm at 60%
30s max reps left arm at 60%
Max reps in notes
Conditioning: AMRAP x 12:00
Double KB Mainsite 170628 (AMRAP – Rounds and Reps)
12 min AMRAP
9 Double KB Deadlift (70/53)
6 Burpees
3 Double KB Clean (70/53)
30 Back Squats (Time)
30 Back Squats

RX – at bodyweight
RX+ – 1.5x bodyweight