September 7, 2017

CROSSFIT
Rest Day!

SWEAT
Conditioning: For Time
The David
100 Burpees
EMOM 5 Heavy Kettlebell Swings 70/53
Finisher: For Time
100 Abmat Sit-ups
*may be performed with bent knees, butterfly, or straight leg

STRONGMAN
Conditioning: 50 Rounds For Time
Clean and Jerk
Snatch
Rx 135/95
“Graceabel”, an extended version of Grace and Isabel combined.
Conditioning: 5 Rounds For Time
10 calorie Row
10 Pull Ups
20 Push Ups
30 Air Squats
Conditioning: For Time
50 Stone/Sandbag
Ground to Shoulder
*every 10 reps, front carry 50′
(post load in comments)
Conditioing: No Measure
50s Super Pump Fun finisher
50 curls
50 overhead press
50 upright row
*All empty bar (or add 5-10 pounds) and try to go unbroken on each movement.

ENDURANCE
Conditioning: AMRAP – EMOM x 20:00
30/25
Even: Max Calorie Row
Odd: Burpees
*Men have to achieve 30 reps between the two movements
*Ladies have to achieve 25 reps
*ex. If a male rows 22 calories then he must complete 8 burpees on the next minute.
*Score is total number of rounds completed at 30/254 reps

BODY
A1: DB Tempo Squats (3 x 15)
A2: DB Bent Over Row (3 x 15)
A3: DB Floor Press (3 x 15)

B1: Forward/Back Lunges (3 x 5 on the right 5 on the left)
B2: Negative Pull Ups (3 x 5)
B3: Plank Clumbers (3 x 10 ( 5 on the right, 5 on the left))

C1: Lateral Step Downs (3 x 10 (10 on each side))
C2: Front/Lateral Raises (3 x 10)
*Alternating
C3: Bicycles (3 x 20 (10 right 10 left))

BARBELL BABES
Clean long pull + Tall Clean (3 Sets of 2 Reps)
Light!
Clean (5 Singles)
Increasing weight
Front Squat + Jerk (5 Sets of 2+1 )
Increasing weight