May 11, 2017

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: 6 Rounds for Reps
Ghost
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

STRONGMAN
Conditioning: AMRAP x 30:00
Strong DT
12 deadlifts
9 hang power cleans
6 push jerks
50 yard stone/sandbag or farmers carry. (Go heavy)
155/105

Conditioning: For Time
125 Russian K.B swings
(every break do 50 yard single K.B. farmers carry and 10 Goblet squats)
70/53 K.B
Rx+ (anything heavier)

ENDURANCE
Two by Two
Run 2 Miles
Rest 3 Minutes
Run 2 Miles
*Second 2 miles must be faster than the first 2 miles!

BODY
3 sets of each superset
Increase weights each set if you can

Bulgarian split squats 10/10
BB inverted row 10

Lateral up/overs DB 20
Plate front raises to in out 10

Partner Nordic hamstring 10
Skull crushers 10

Finisher::: 3x
Suicide
10 jump squats