November 17, 2016

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: For Time
2k Row
Conditioning: AMRAP – 4 x 2:00
“AZ Police and Fire Games WOD #3”
30 Wall Balls (20/14)
Max Rep Box Jumps (24/20)

STRONGMAN
Conditioning: For Time
10,9,8,7,6,5,4,3,2,1
Deadlift – 1.5 BW
Pull up – strict
Push up
Row 15/10 calorie
*Follow the above rep scheme for the 3 lifts then do a 15/10 cal row after each round. Scalable options allowed.

ENDURANCE
TBD!

BODY
10 minute blocks to complete each superset – 5 x 6-8

1a Single arm db chest press R
1b Single arm db chest press L
1c Landmine row

2a DB Chest fly
2b Straight arm pull down

3a Arnold press
3b Face pull
10 minute blocks to complete each superset – 5 x 6-8

1a Single arm db chest press R
1b Single arm db chest press L
1c Landmine row

2a DB Chest fly
2b Straight arm pull down

3a Arnold press
3b Face pull

Finisher:
8, 6, 4 reps
Light-ish weights
• lat raise
• renegade row
• full range plate front raise
• reverse fly
• push ups