June 21, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: AMRAP x 20:00
Min 1 – DB Push Press
Min 2 – Box Jumps (24/20)
Min 3 – Knees to Elbows
Min 4 – Assault Bike Calories
Min 5 – Rest
Choose load for DB Push Press

STRONGMAN
Metcon (AMRAP – Reps)
“Tabata Barbell”
Row for Calories
Deadlift 185/135
Hang Power Clean 135/95
Front Squat 95/65
Push Press 75/45
Assault Bike Calories

*1 min. rest between each 4 min. tabata. Total time=29 min. Score is total reps. Calories equal reps.
Metcon (AMRAP – Reps)
“Tabata Body Weight GPP”
Assault Bike Calories
Air Squats
Pull ups
Push ups
Sit ups
Row for Calories

*1 min. rest between each 4 min. tabata. Total time=29 min. Score is total reps. Calories equal reps.

ENDURANCE
4 x 6 Row (4 Rounds for distance)
Row 4 x 6 minutes, 2 minute rest between rounds
Goal is to maintain the same pace throughout…Make it hurt!

BARBELL BABES
Muscle Snatch + Snatch Balance (5 sets of (1+1))
Light
Snatch Paused in Catch (1 RM; -5%; -10%)
Paused for 2 Second in Bottom
Back Rack Lunge (3 Sets of 10 (5 Each Leg))