March 15, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: 4 Rounds For Time
20 Box Jumps 24/20
15 KB SDHP 70/53
20 Burpees

STRONGMAN
1 Mile Sled Pull
8 Rounds of 200M.
Pull a sled for a mile. Sub sled push depending on equipment/athlete ratio. You choose weight, Men 90-135#, Women 45-90# recommended.
Metcon (AMRAP – Rounds and Reps)
Death By…….
You choose method of death. examples: Deadlift (BW), Squat (BW), Stone/Bag to shoulder, Tire Flip, Bear Complex (95/65), Push-up/Sit-up combo, 25′ Yoke or Farmers carry (choose load), KB swing (choose load), Clean or Snatch (choose load) etc etc.
Metcon (No Measure)
O.P.P. aka: Operation Posterior Power “Finisher”
100 band resistance Air Squats
Reverse Hyper Extension and Glute Ham Raise, 100 combo reps. (This can be done while waiting for a turn on the sled pull, *if necessary)
Metcon (AMRAP – Rounds and Reps)
Death By…….#2
You choose method of death. examples: Deadlift (BW), Squat (BW), Stone/Bag to shoulder, Tire Flip, Bear Complex (95/65), Push-up/Sit-up combo, 25′ Yoke or Farmers carry (choose load), KB swing (choose load), Clean or Snatch (choose load) etc etc.

ENDURANCE
Conditioning: For Time
Row and Back Squats
1000M
900M
800M
700M
600M
500M
400M
300M
200M
100M
*10 Back squats after each distance. Rx Men BW/ Women .75 BW.
Rx+ Bar from the floor.
Conditioning: For Time
Capoot
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters
*In honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.

BODY
3 Rounds each couplet

10 Incline push ups
10 Lateral banded monster walks R&L

12-15 Reverse fly (standing)
10 Single leg stationary lunge w/reach R&L

12-15 KB High Pull
12-15 KB Romanian Deadlift R&L

12-15 Ring Knee Tucks
12-15 Lying leg extensions (WB)

10 Ball slam to throw (knees)

BARBELL BABES
TBD