July 6, 2017

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: AMRAP x 7:00
Ab Assault
7 Assault Bike Cals
14 Ab Mat Sit Ups
*Rest 3 min before 2nd AMRAP
Conditioning: AMRAP x 7:00
CrossFit Games Open 12.1
Burpees to a 6″ target

STRONGMAN
Conditioning: For Time
Sara Sigmundsdottir Strongman Special
3 Rounds for Time:
5 rounds of 3 power cleans, 3 front squats, 3 shoulder to overhead, then after 5 rounds do 50′ double KB overhead walk.
*Rx 185/125 barbell, 53/35 KB
*Rx+ 205/145 barbell, 70/53 KB
Strength: Power Lifting Total
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

ENDURANCE
Conditioning: For Time
8 Rounds:
300m Run
40 Double Unders
1:00 Rest between rounds
*Score total time minus 7 minutes.

BODY
TBD