6-11-18: CrossFit, Endurance, and Weightlifting Workouts

Tough times never last. Tough people do.
— Robert H. Schuller



CrossFit

 

STRENGTH

1.  5 Rounds
3x Military Press - increase weight
3x strict pull ups - weighted if possible
Rest as needed


CONDITIONING

2.   In teams of 2: 3-6-9-12-15-18
DB hang squat clean
Burpee Box jumps

*Partner one does 3/3, then partner does 3/3, then 6/6, 9/9 etc until both teammates complete 18/18
*One works while one rests

 

Mobility

3.  2 min each:
Couch
Bretzl



Endurance

1. Four rounds:
10x seated dumbbell curl to press
5x strict pull ups
Rest as needed

2. In teams of two:
3-6-9-12-15-18
Kettlebell swings x 2 (6-12-18..ect)
Burpee Box Jumps

* Partner one does 3/3, then partner two does 3/3, then 6/6, 9/9
* One works while one rests.

3. Foam roll:
Couch
Bretzl

Weightlifting

 

1. Snatch Complex - 7 x 2
- Slow snatch
- Hang snatch

2. Front Squat - 4 X 5
- Increase weights from last week

3. WWWP, with a 10m clock:
- 10 x dumbbell flys
- 10x bent rows
- 20 x crunches
- 1 x heavy or fast sled push