September 1, 2016

CrossFit/Competitor/Barbell Club
REST DAY!

CrossFit 101
Strength: Front Squat
1×8 @ 65%
2×6 @ 70%
3×4 @ 75%

WOD: AMREP x 12:00
Front Squat for 3 Minutes (135/95)
Lateral Burpees Over Bar for 3 Minutes
Assault Bike Calories for 3 Minutes
Front Squat for 1 Minute
Lateral Burpees Over Bar for 1 Minute
Assault Bike Calories for 1 Minute
*Log running total of reps. No rest between 3 minute and 1 minute rounds!

Incendia Endurance
WOD: 2 Rounds
200m run
:75 rest
200m run
:75 rest
200m run
:75 rest
200m run
Walk 400m

Incendia Strongman
1) Bench press (1×3)
Work up to a 3RM. Then do an AMRAP at 50% of that 3RM. Post AMRAP in notes.

2) Jumping Jerk Jacks (1×3)
Work up to a 3RM. Then do an AMRAP at 50% of that 3RM. Post the AMRAP in the notes.

Incendia Gymnastics
Butterfly Pull Ups

Incendia Body
A: Goblet Squats
B: Negative Push Ups (3 x 10)

A: Bulgarian Split Squats
B: Dumbbell Fly

A: Front/Side Alt Delt Raise
B: Dumbbell Calf Raises
C: Dumbbell Overhead Triceps Extension