July 2nd: CrossFit, Endurance, & Weightlifting

With the new day comes new strength and new thoughts.
— Eleanor Roosevelt

CrossFit

1. 3 rounds
8 Hang squat clean
6 box jump
.5 mile echo bike
90 sec rest

2. 3 rounds
10 Deadlift
8 burpee
400m run
90 sec rest

3. 3 rounds
10 Db strict press
8 strict t2b
6/6 single leg rdl (with db from above)

Endurance

1. 4 rounds
10 Db strict press
8 hanging leg raise or t2b
6 ring row

2. 16 min amrap
6 box jump
8 burpee
10 suitcase style DL
.5 mile bike
200m run

3. 2 rounds
30 sec founders pose
30 sec side plank each side

Olympic Weightlifting

1. Snatch - 6 x 2
2. Front Squat - 8 x 2
3. With a 10 min clock:
- Sled push
- Snatch grip push press x 6
- RDL x 8
- V-Ups x 10