July 26, 2018

CROSSFIT
Rest Day!

SWEAT
Oh My Squat (Time)
100 Air Squats
50 Burpee Box Jump Overs (24/20)
100 Air Squats

STRONGMAN
Conditioning: For Time
“Christmas in July”
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatch
11 Overhead Squats
12 Sumo Dead High Pulls
RX 95/65
RX+135/95
*if time capped, post rounds and reps in comments. Time cap is when class is over.
Start with round 1, then go to 2 and 1, then go to 3,2,1 and carry this pattern until all 12 rounds completed, just like the song.
Conditioning: For Time
“Push Pull Slam”
21,18.15.12.9,6,3
Row calories
Slam balls 40/25
Push Ups

ENDURANCE
Partner Five
For Time: Teams of two
5K Row
500 Double Unders
5K Bike

BARBELL BABES
Snatch Grip Push Press + Overhead Squat
40%x(2+1); 50%x(2+1); 60%x(2+1); 65%x(2+1); 70%x(2+1)
Snatch
60% for 3, 65% for 3, 70% for 3, 75% for 2 sets of 2, 80% for 2 sets of 1
Work up if no misses
Back Rack Lunge (3 Sets of 10)
5 Each Leg
Increasing Weight