Tuesday 10-9-18

Remember, today is the tomorrow you worried about yesterday.
— Dale Carnegie

CROSSFIT

Strength

5 Rounds - increase weight

Power Clean + Hang Squat Clean

Conditioning

16 min AMRAP:

500m row

40x air squats

30x sit ups

20x box jumps

Recovery

Elevated pigeon

Jefferson Curls

SKI CONDITIONING

1) 5 Rounds

6/6x Sandbag cosssack squats (lateral squats)

12x lateral plate hops (Stack 2x45#s)

8x DB Bench Press

2) 4 Rounds

10x GHD Sit ups

10x Deadlift (use ~60% of 5RM)

1 minute SkiErg

90 sec rest

3) 5 Rounds

15 sec weighted DB Burpees

15 sec squat hold with DBs

30 sec rest