Wednesday, July 10 2019

Tuesday, July 16 2019
July 9, 2019
Thursday, July 11 2019
July 10, 2019

Summer Sizzle – Week 1

430 STRONG

Warm-up

Row 1000 Meters
2 Rounds
10 Deadlifts light
10 Superman Back Extensions

STRENGTH

Deadlift (5, 5, 5)

Ascending Sets

CONDITIONING

Trunks (Distance)

As Many Rounds As Possible in 18 Minutes
Max Effort Keg Carry (AHAP)
20 Keg Viper Press

_____________________________

CrossFit

Warm-up

3 Rounds
100m Run
10 Plate Ground to overhead
10 Walking Lunges

STRENGTH

Clean and Jerk (Build to a Heavy Single Power Clean + Power Jerk)

CONDITIONING

Heavy DT (Time)

5 Rounds

12 Deadlifts 205# / 145#
9 HPC 205# / 145#
6 Push Jerk 205# / 145#