October 19, 2017

CROSSFIT
Rest Day!

SWEAT
Conditioning: 5 Rounds for Time
10 KB Deadlifts 53/35
10 KB Swings
10 KB Goblet Squats
20 Reverse KB Lunges
-Rest 1 Min Between Rounds
-RX+ 70/53

STRONGMAN
Zercher walk and squat
Zercher carry 10M, then 3 Zercher squats. Work up to AHAP.
Metcon (Time)
200M Sled push
21 Push Press
21 Back Squats
200M Sled Push
15 Push Press
15 Front Squats
200M Sled Push
9 Push Press
9 Hang Power Cleans
* Cash out, RX+ 21 CTB Pull-ups
RX 15 Pull-ups
Sled 90/45
RX+ 155/115
RX 135/95
Scale 95/55
Metcon (No Measure)
Muscle Beach Pump
5 Rounds
10 DB Arnold press
10 DB Rows (single DB)
10 DB Curls
10 DB Shrugs
10 Band Face Pulls
10 GHD Sit Ups
(Choose load)
*cash out, 100 empty bar curls, close stance squats, overhead press and up right rows. (time permitting)

ENDURANCE
Conditioning: 8 Rounds for Time
Every 3 minutes for 8 sets:
Run 300m
*Score each 300m time…goal is to stay with 5-7 seconds on all intervals.

BODY
DB Step ups x 10 L&R
BB Pendley Row x 10

Single arm DB thruster x 10 L&R
Plank climbers x 10 L&R

Glute bridge x 15 L&R
*foot elevated
Close grip DB floor press x 15

WB sit ups x 15
Plank step outs x 10 L&R

BARBELL BABES
Segment Clean
Pause 2 seconds above knee – 60% for 2×2; 65% for 2×2; 70% for 1×2; 75% for 1; 80% for 1
Jerks Paused in Dip and Catch
1RM, then -20% for 3
Clean Pull (5 sets of 3)
100% of Max Clean