Merry Monday!

August 7, 2017

Hello Monday!! Let's get this week started!

 

Monday Aug. 7, 2017

 

CrossFit

 

(6am/7am/10am/12:15pm/5:30pm)

 

Strength – WEEK 10

 

A) 3RM Box Squat

B) 2 x 3 Box Squats @ 80% of 3RM

 

Notes:

This movement is building the back, the glutes and the hamstrings, the most powerful muscles in the body. Take a big breath before you descend and be safe!

 

B) BW prisoner squat jumps x 10 x 3

 

Notes:

Hands behind your head, keep the chest up.

 

WOD:

 

3 RFT:

400 Meter Run

15 Clean and Jerks 75/115

75 DUBs

 

 

Endurance WOD (6:30pm)

 

Run 800m

3 Rounds of:

100 Unders

10 Burpees

100 Mountain Climbers

 

Row 800m

 

3 Rounds of:

10 Box Jump Overs 20/24

10 Hollow Rocks

10 V-ups

 

Run 800m

 

 

On-Ramp (7:30pm)

 

 

 

 

 

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