May 13, 2017

May 13, 2017

0

CROSSFIT
Conditioning: For Time
Double Trouble
30-20-10
Assault Bike Calories
Pull Ups

Rest 10 Minutes

30-20-10
Assault Bike Calories
Push Ups

CROSSFIT 101
Conditioning: EMOM x 21:00
EMOM KB/T2B/Burpees
Minute 1) 20 KB Swings
Minute 2) 10 Toes to Bar
Minute 3) 10 Burpees

Choose load on KB. Suggestions:
CrossFit 70/53
101 53/35
Beginner 35/26
RX+ is 70/53 and 15 T2B

STRONGMAN
Metcon (AMRAP – Rounds and Reps)
Strong DT
12 deadlifts
9 hang power cleans
6 push jerks
50 yard stone/sandbag or farmers carry. (Go heavy)
155/105
(30 minute AMRAP)
Metcon (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)