Sunday 7.28.19 CrossFit

CROSSFIT

WORKOUT

“Shelf Life”

Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 12/9 Calorie Assault Bike
Even Minutes: “X” Power Cleans, building in weight

Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans

ENDURANCE

WORKOUT

EMOM 8
Odd Min: 12/9 Calorie Assault Bike
Even Min:”X” DBs Deadlifts, building weight
– Rest 2min –

EMOM 8
Odd Min: 12/9 Calorie Assault Bike
Even Min:”X” DBs Front Squats, building weight
– Rest 2 min –

EMOM 8
Odd Min: 12/9 Calorie Assault Bike
Even Min:”X” DBs Push Press, building weight

— ‘X’ Reps —
Rounds 1: 10 Reps
Rounds 2: 8 4Reps
Rounds 3: 6 Reps
Rounds 4: 4 Reps

KIDS/TEENS

REST DAY

WHITEBOARD BRIEF

Bike: Move fast for more rest or move steady to pace
Power Cleans: Touch N’ Go to maximize time changing weights and resting

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By | 2019-07-27T09:07:34-04:00 July 27th, 2019|Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Sunday 7.28.19 CrossFit