July 7, 2018

CROSSFIT
Weightlifting: 2 Reps EMOM x 10:00
Deadlift
*65-75% of 1RM
Conditioning: For Time
Isabel
30 Snatches 135/95

SWEAT
Conditioning: For Time
Teams of 2
One partner works at a time
1000m Row
10 Rounds
20 Air Squats
30 Sit Ups
20 Kettlebell Swings (53/35)
1000m Row
25 Min TIME CAP

STRONGMAN
Conditioning: For Time
“Strong Deck of Cards”
Teams of 2 to 5, Proceed through the entire deck as a team, one card at a time.
Clubs- KB Swing
Diamonds- KB Goblet Thruster
Hearts- Pull ups or Sit ups
Spades-Slam Balls
Joker- 100′ Bear Crawl
Face cards = 10 reps
Ace = 11 reps
Rx 53/35 KB, Rx+ 70/53 KB
Slam Ball 40/25
(can sub stone to shoulder and/or tire flips for any movement)
Conditioning: No Measure
“Meathead Mania Super Sets”
*All sets in the 5×5-10 range, depending on weight.
Bench Press/Band Face Pulls
Elevated Stiff leg Deads/ Close Stance Back Squats
GHD Sit ups/GHD Hyper Ext.
Dumbbell pull overs/Dumbbell rows
Finisher, 100 curls, 100 overhead press, 100 upright rows. Axle or barbell,45/35. Every break do 10 Dumbbell shrugs AHAP.
Conditioning: For Time
DT
5 Rounds
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
*In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
Conditioning: For Time
“Heavy D.T.”
5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
205#/145#
Conditioning: For Time
“Double D.T.”
10 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155#/105#
Conditioning:
Strongman Event Work:
*Go AHAP on any of the following Strongman events/lifts: Yoke, Farmers/Frame walk, Stone/Bag to shoulder, Axle/Log ground to overhead, Tire Flips. You choose loads and reps. Post work in comments.

BARBELL BASICS