November 30, 2017

CROSSFIT
Rest Day!

SWEAT
Conditioning: For Time
Mainsite 171124
50-40-30-20-10
Kettlebell Swings 53/35
Sit Ups

STRONGMAN
Conditioning: 5 Rounds for Max Reps
Lynne
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Conditioning: 5 Rounds for weight
30′ Sled Push
60′ Stone/Sandbag front carry
30′ Sled Pull
*AHAP, score sled plus stone/bag weight. Rest as needed.

ENDURANCE
Conditioning: 5 Rounds for Time
500m Row
400m Run
*Stay consistent on each round!

BODY
3 sets of all

DB sumo squat x 15
Bent over row x 15

Lunge position step backs x 15 R & L
Floor press x 15
Pull overs x 15

Half kneeling single arm press R & L x 15
Straight arm pull down x 15
Kneel stand kneel x 10 R & L

Kneeling wall ball slam throw x 15

BARBELL BABES
Muscle Snatch + Snatch Balance (5 sets of (1+1))
Light
Snatch Paused in Catch (1 RM; -5%; -10%)
Paused for 2 Second in Bottom
Back Rack Lunge (3 Sets of 10 (5 Each Leg))