Sunday 12.17.17 CrossFit

Strength

“Strongman”
20min AMRAP
Heavy Sledpush 100m
Heavy Farmer or Suitecase Carry w/ barbell 100m
Stone to Shoulder or Overshoulder
Bottoms Up KB Carry 50m
Tire Flips x10

*Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each
Score each successful movement, comment weights
Intent: Today the intent is change things up with strongman training or GPP work. You may find that this work is more challenging than you imagined. Intent is not to speed your way through these exercises.

Metcon

For Time:
20 Calorie Bike, Row or Ski Erg
100 Walking Lunges (BW)
20 Calorie Bike, Row or Ski Erg
100/75 Push-ups
20 Calorie Bike, Row or Ski Erg
100 Hollow Rocks
20 Calorie Bike, Row or Ski Erg
Intent: This workout is a blend of bodyweight and cyclical work. Shoot for 75% max HR.

$ Out

*Pick two accessory movements from the week you missed or two accessory movements that will help improve weaker muscle-groups and perform 3×12
By | 2017-11-30T06:52:51-05:00 December 16th, 2017|WOD|Comments Off on Sunday 12.17.17 CrossFit