July 14, 2017

CROSSFIT
Strength: Overhead Squat (5×5)
*Every 2 minutes for 10 minutes complete 5 overhead squats. Increasing load.
Conditioning: AMRAP x 8:00
40 Wallballs 20/14
5 Power Snatch 115/75
30 Wallballs
10 Power Snatch
20 Wallballs
15 Power Snatch
10 Wallballs
20 Power Snatch
*If completed before 8 min, begin a new round.
RX+ (135/95)
Durability
50 Box Jumps 24/20
50 Ball Slams 40/25
*Slow, consistent pace.

CROSSFIT 101
Conditioning: For Time
21-15-9
Assault Bike Calories
KB Goblet Squats 53/35
*Rest 2 min. between metcons
Conditioning: For Time
12-9-6
Assault Bike Calories
Ball Slams 40/25
Finisher: No Measure
Upper Body Finisher
100 Double Unders (50 Attempts)
3-4 Rounds
10 DB Shoulder Press
10 DB Front Raises
10 Renegade Rows
*Weights should be challenging but able to maintain good technique.