MONDAY CROSSFIT 07/22/18
SPORT & GRIND:
Every 2 minutes, for 24 minutes (4 sets):
Station 1 – Back squat x 5 reps @ 31X1
Station 2 – 100 m Farmer’s Carry*
Station 3 – Band pull-apart x 40 seconds
back squat should be heavier than last week.
* Farmer’s Carry- Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
GRIND:
AMRAP x 9 minutes
3 Burpees
3 Kettlebell Cleans
6 Burpees
6 Kettlebell Cleans
9 Burpees
9 Kettlebell Cleans
12 Burpees
12 Kettlebell Cleans…
Cleans are from the knee (don’t go to floor). Alternate arms every 3-6 reps.
SPORT:
3-6-9-12-9-6-3
Hang Squat Clean, 115#/80#
Bar Facing Burpee
9 MIN TIME CAP
lateral burpees over the bar if space is limited
RX+
135lb/95#
