Monday 7-23-18 Crossfit, Endurance, and Weightlifting

Monday's Workouts

There is only one corner of the universe you can be certain of improving, and that’s your own self.
— Aldous Huxley
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Crossfit

Strength/Skill

1. Work to 1 RM Squat Clean

WOD

2. 12 min AMRAP:
3 HSPU
6 pullups
9 kb swings
12 cal row

Cool Down/Mobility

3. bike to cooldown,
Bretzl/ squat on wall stretch

Endurance

Strength/Skill

1. 4 rounds
10/10 DB step downs
10/10 front/back banded walks

WOD

2. 14 min AMRAP
DB power clean
KB swing
Cal bike
Walking lunges
Add 2 every round- 2-4-6-8 etc.

Cool Down/Mobility

3. couch stretch
Samson stretch

Weightlifting

1. Snatch - 10 x 2
2. Back squat - 4 x 3, 3+
3. Three Rounds:
- 8 x Bent Rows
- 8 x Strict Press
- 15 x Leg Raises