Monday 7-9-18: Crossfit, Endurance, and Weightlifting Workouts

Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.
— Francis of Assisi
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Crossfit

Strength/Skill

1. 4 rounds
30-45 sec HS hold
30-45 sec static hang
15 DB standing shoulder press(50/35)
10 ring rows

WOD

2. In teams of 2:
2 rounds
500m row
400m run
.5 mile bike

*P1 completes entire 500m row, then P2 does 500m row

Core/Mobility

3. 3 rounds
30 sec standing founders pose
30/30 sec side plank
30 sec rest

Endurance

Strength/Skill

1. 4 rounds
10 DB Curl to press
10 2 arm DB bent row
5 unweighted shoulder scarecrow

WOD

2. In teams of 2: 15 min amrap
250m row
200m run
.25 mile bike

*P1 250m row, P2 250m row, P1 200m run, P2 200m run, etc

CORE/MOBILITY

3. 100 partner med ball situps

Weightlifting 

1. Snatch - 8 x 2 (80+%)
2. Snatch pulls - 5 x 3 (100-110%)
3. With a 10 min clock, 3-4 rounds:
- 8 x snatch grip push press
- 10 x RDL
- 12 x Bent Rows
- 50m sled push