Sunday's workouts...

August 6, 2017

Sunday morning! Here we go...

 

Sunday Aug. 6, 2017

 

Endurance WOD (9am)

 

AMRAP in 30 minutes:

200m Farmer’s Carry 35/53

400m Row

600m Run (LOOP)

800m Bike

 

REST 3 MINUTES

 

AMRAP in 7 minutes:

10 DUBs

10 Mountain Climbers

10 Squat Jumps

10 Sit-ups

 

 

CrossFit (10am)

 

Strength:

 

Make up day!! Make up any of the 4 strength sessions from our CrossFit Conjugate Strength Program this week. Day #37 is coming on Monday!

 

**Please plan in advance what day you will be making up so you don’t have to waste time figuring out which day to make up. Here are all the strength sessions that we did this week:

 

MONDAY

1. 3RM back squat with 3 second pause. Then 2 x 3 pause back squats @ 80% of 3RM

2. BW prisoner squat jumps x 10 x 3

 

TUESDAY

1. Front rack holds @ 130% 1RM front squat x 10sec x EMOM-10

2. Good Mornings @ 25% 1RM deadlift x 5 x 3

 

THURSDAY

1. BW RESS x 10 x 2

2. 5 sec paused Back Squat at 80% of Monday's 3RM x 2 x EMOM-7

 

SATURDAY

1. Clean Complex: 1 clean pulls, 1 full clean + 1 jerk @ 60-70% of max clean and jerk, Every 90sec for 6 rounds.

2. Accessory work (refer to Friday’s or Saturday’s post)

 

WOD:

 

5 RFT:

7 Back squats (from rack) 125/185

10 DB Overhead walking lunge steps 35/50 (right hand)

7 Burpees

10 DB Overhead walking lunge steps 35/50 (left hand)

 

*20 minute CAP*

 

 

 

 

 

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