March 8, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: 3 Rounds Each For Time
40 Wall Balls 20/14
30 Russian Kettlebell Swings 70/53
20 Burpees
*Rest 3 Min Between Rounds
*Log Total Time

STRONGMAN
Back Box Squat w/Band Tension
5X5, Log heaviest weight and band(s)
* Then finish with 3X5 weighted Good Mornings.
“OPTIMUS PRIME” (AMRAP – Reps)
AMRAP in 7 Minutes
Wall Ball Shots (20/14)
5 Deadlifts (225/155) at the top of each minute.

ENDURANCE
3 x 1 Mile (3 Rounds for time)
*Run 3 x 1 Mile, rest 3:00 between rounds. Keep rounds within 10 seconds of each other

BODY
3 sets of 12-15 reps
Goblet Squats
Renegade Rows

Barbell Hip Thrusts
5 Negative Push Ups

Calf Raises
Front/Lateral Raises

V-sits – modified or strict
arm haulers

BARBELL BABES
Snatch Grip Push Press + Overhead Squat
40%x(2+1); 50%x(2+1); 60%x(2+1); 65%x(2+1); 70%x(2+1)
Snatch Paused
1 Sec 1 Inch off Ground
50% for 2, 60% for 2, 70% for 2, 75% for 2, 80% for 1, work up but no misses
Back Squat (5RM Paused 2 Seconds)

GYMNASTICS