May 5, 2018

CROSSFIT
Conditioning: For Time:
50/35 Calorie Assault Bike
27 Toes to Bar
21 Power Snatches 115/80
15 Overhead Squats 135/95
9 Squat Snatches 155/105
Single Bar, Change Weights.

SWEAT
Conditioning: AMRAP x 20:00
Saturday Funday
Partner 1: Run 200m
Partner 2: Kettlebell Swings
Partner 3: Burpee Box Jump Overs
Partner 4: Rest
*The runner is the timekeeper for the other positions
*Score by number of burpee box jumps the team completes together.

STRONGMAN
Conditioning: AMRAP x 18:00
Teams of 3
18 minutes for max pushups.
Partner A static farmers hold (heavy handles, DBs, or KBs).
Partner B static handstand hold.
Partner C AMRAP pushups.
*Rotate personnel as needed or when one of the static holds fails.
*Cannot start pushups until both holds are in place.
Metcon (Time)
Strong Partner WOD

Isabel
30 Snatches 135/95
Partner A works
Partner B wall sits
200M Barbell Walk 135/95 (Both Partners walk)

Jackie
1000M Row, 50 Thrusters 45/35, 30 Pull-ups.
Partner A works
Partner B plank hold
200M Barbell Walk 135/95
(Both Partners walk)

Grace
30 Clean/Jerks 135/95
Partner A works
Partner B Front Rack Hold 135/95

50 Cal Ass Bike
Partner A works
Partner B Bottom Squat Sit

*Barbell walks: 1 bar per person. 135/95, not shared.
“Becky” (Time)
800 meter Run
30 Squat Snatches (95/65 lb)
400 meter Run
30 Hang Cleans (95/65 lb)
200 meter Run
30 Back Squats (95/65 lb)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups

“Becky” Rebecca Sefscik, a coach at Crossfit The Tracks (Erlanger, KY) and US military veteran, created this workout herself in 2012. Becky Sefscik took her own life on August 31, 2015 after a battle with PTSD.

BARBELL