6-15-18: CrossFit and Endurance Workouts

Success… seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.
— Conrad Hilton
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CrossFit

 

STRENGTH

1.   4 Rounds
3x Pause Push Press (2 second pause in dip) increase weight
Rest as needed

CONDITIONING

2. 13 min AMRAP:
13x air squats
13x calorie bike
13x deadlift @ 50/35kg
13x burpees

MOBILITY & PRE-HAB

3.   5 min foam roll
Quads
Glutes
Back

 

Endurance

STRENGTH

1. 4 Rounds:
5x hang power cleans
5x box jumps
Rest as needed

CONDITIONING

2. In teams of two, AMRAP:
500 meter row
30 wall balls
Sled push 50 meters (each partner one way)

MOBILITY & PRE-HAB

3.   5 min foam roll
Quads
Glutes
Back