July 19, 2018

Rest Day!

Conditioning: 4 Rounds for Reps
Min 1 – DB Push Press 50/35
Min 2 – Box Step Ups 50/35
Min 3 – Toes to Bar
Min 4 – Assault Bike Calories
Min 5 – Rest

“Saman” CrossFit Chiang Mai Hero WOD (Time)
8 Rounds for Time
13 Deadlifts (185/125 lb)
17 Wall Balls (20/14 lb)
400 meter Run
*Coaches at Crossfit Chiang Mai created this “Saman” hero WOD in his honor.
Conditioning: 20 Min. AMRAP
Odd Minutes – Max Reps Bench Press @BW
Even Minutes – Rest
(10 total rounds of bench pressing)
*Post loads to comments.
Conditioning: EMOM Back Squat Party
*Men: Starting at 135 perform 2 back squats EMOM
*Add 10 pounds per minute up to 225 pounds.
*Add 5 pounds per minute until you cannot complete the 2 reps.
*Women: start at 75 pounds and go up by 10’s until 135. After 135 go up by 5 pounds.
*Score = rounds completed.

Catch Me If You Can! (Distance)
15-Min AMRAP
*Start with a one-mile run and row for the remaining time.

Jerk Balance (2-2-2-2-2)
Light weight
Hang Clean & Jerk (Max; -15% for 3 Reps)
Clean Grip RDL
4 Seconds Eccentric