Monday 7-16-18: Crossfit, Endurance, and Weightlifting

Workouts

Don’t downgrade your dream just to fit your reality, upgrade your conviction to match your destiny.
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Crossfit

Strength/Skill

1. 5 rounds
10/10 step downs
100m sprint, walk back rest

WOD

2. 4 x 3 min amrap
12 wall balls
6 burpee power clean (40/25 DB’s)
1 min rest b/w rounds

Cool Down/Mobility

3. 20-15-10
Bird dogs (total)
v-up
RDL

Endurance

Strength/Skill

1. 5 rounds
10/10 bulgarian split squat
30 sec shuttle sprint
60 sec rest

WOD

2. 3 x 4 min AMRAP
10 wall ball
8 db push press
6 burpee box jump
1 min rest b/w rest

Cool down/Mobility

3. 3 rounds
10/10 single leg rdl
10 vup
10/10 birddog

Weightlifting 

1. Snatch 10 x 2

2. Front Squat 3x3, 3+

3. Three Rounds:
- Max effort push-ups
- Max effort pull ups
- 10 v-ups

Then: 2 min curl-to-press