June 14, 2017

CROSSFIT
Strength: 1 Power Clean + 2 Jerks ((1+2)x5)
*Every 2 minutes for 10 minutes perform
*Start at 70% C&J and build
Conditioning: AMRAP
KB Tabatabatabata
*Perform 8 Rounds of each of the following movements 0:20 on/0:10 off
One Arm KB Snatch
One Arm KB Thruster
One Arm OHS
*One minute rest between movements
Choose load. Suggested RX = 53/35
Score total reps
Alternate arms each round of each tabata
(i.e., right arm 0:20, rest, left arm 0:20, rest, etc)
Durability: No Measure
2 rounds
30 arm haulers
30 hollow rocks

CROSSFIT 101
Conditioning; For TIME
Dumbbell “Fran”
21-15-9
Dumbbell Thrusters 35/20
Pull Ups
Finisher: 8 Rounds
Tabata Assault Bike
8 rounds
20 seconds on/10 seconds off
GO HARD!