November 3, 2016

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: For Time
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

STRONGMAN
Conditioning: AMRAP
“The Iron Triathlon”
1-20 reps of Linda
Deadlift 1.5xBW
Bench Press 1xBW
Squat Clean .75xBW
*Do one rep of each, then 2 reps of each, then 3 reps of each and continue until you reach 20 reps of each or hit the 45 min time cap.

ENDURANCE
1-Mile Run – For Time
2k Row – For Time
Assault Bike – 3 Mile For Time
*Max Efforts!

BODY
Upper Body Push Pull
“Gettin’ Swole”

a) DB Chest Press
b) DB Bent Over Row R & L
5×5

a) DB Shoulder Press
b) DB Pull Over
5×5

a) Banded Triceps Push Down
b) Banded Biceps Curl
5×15

Finisher:
3 Rounds
10 Burpee Pull Ups
10 MB Kneeling Chest Pass
100m Row
10 MB Push Jerks