September 6, 2016

CrossFit
Durability: 3 Rounds for Quality
20 Ring/Bar rows
16 Single Leg Box Jump (choose height)
12 Strict Toes to Bar

Conditioning: 3 Rounds for Time
30 Deadlifts (185/125)
20 Front Squats
10 Power Cleans
*Rest 2 Minutes Between Rounds

CrossFit 101
Strength: Power Clean (1-1-1-1-1-1-1)

Conditioning: Max Rounds in 3 Minutes
“The Chief”
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Rest 1 Minute
*Repeat for a total of 5 cycles

Incendia Barbell Club
1) Back Squat (6-6-6-6-6)
60/65/70/75/80%

2) Front Squat (3-3-3)
60/65/70%

3) Overhead Squat (2-2-2)
3 Second pause in bottom – stay light to moderate on weight