July 28, 2018

CROSSFIT
Conditioning: AMRAP x 10:00
10 Min AMRAP
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

SWEAT
Conditioning: AMRAP x 30:00
In teams of two, partners will alternate complete rounds
12 Calories of Rowing
12 Kettlebell Swings (53/35)
12 Goblet Squats (53/35)
12 Push-Ups

STRONGMAN
Conditioning: For Time
“Christmas in July”
(12 days, Barbell Style)
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
Conditioning: For Time
“Push Pull Slam”
21,18.15.12.9,6,3
Row calories
Slam balls 40/25
Push Ups
T.J. (Time)
For Time:
10 Bench Presses, 185#
10 Strict Pull-Ups
Max Thrusters, 135#
*Repeat the triplet until you have completed 100 Thrusters

BARBELL BASICS