July 10, 2019

CROSSFIT
Strength
Front Squat (Percentage Craziness!)
Set 1:
88% X 2
-Rest 2 minutes-
70% X 6

Set 2:
Add weight to both percentages if possible.

Set 3:
Add weight again.
Burpee This (Time)
5 Rounds:
5 Deadlifts
5 Hang Cleans
5 Thrusters
–
5 Burpees every time you put the bar down.
(95/65)
(115/85) RX+

SWEAT
Weightlifting
Seated Dumbell Floor Press (Video here: https://www.youtube.com/watch?v=Frr0z5)
Seated, core engaged, press to overhead keeping core strong. Work to heaviest load with controlled technique.
Couple cans of spinach (AMRAP – Rounds and Reps)
10 Min AMRAP

5 DB Deadlifts
5 DB Hang Cleans
5 DB Shoulder to Overhead

Rx (40/25)
Rx+ (50/35)