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FRIDAY 09/01/17

US CrossFit – CrossFit

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HERO DAY (No Measure)

Complete a HERO WOD of your choice any time throughout the day.

WODS will be listed on white board.

Thursday 8/31/17

US CrossFit – CrossFit

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Stamina (No Measure)

3 Rounds:

-10x Extended Leg Floor Press

-10x Arm over Arm Flip (5/5)

-10x Burpee Pull up

4 Rounds for time (Time)

4 Rounds for time:

-20x DB Thruster (40/30)

-15x Pull up

-30x Double Under

Wednesday 8/30/17

US CrossFit – CrossFit

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DB Push Press (Weight)

DB Push Press:

4 sets:

:30 ME

:30 Hold OH

Rest

DECK OF CARDS (No Measure)

Hearts: Hand Release Push up

Diamonds: Sit up

Spade: 4ct. Mt. Climber

Club: Burpee

Tuesday 8/29/17

US CrossFit – CrossFit

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Stamina (No Measure)

3 Rounds:

-12x Split Squat (Farmer carry hold)

-12x 1 Leg Box Jump

-12x Alt. Toe to Bar

12:00 AMRAP (AMRAP – Rounds and Reps)

12:00 AMRAP:

-12x Power Snatch (95/65)

-12x Box Jump

-12x Burpee over the Bar

Monday 8/28/17

US CrossFit – CrossFit

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Front Rack Lunge (5x 8 (4/side))

3×5 AMRAP (AMRAP – Rounds and Reps)

5:00 AMRAP:

-6x Deadlift (95/65)

-10x Goblet Squat

5:00 AMRAP:

-6x Power Clean (95/65)

-10x KB Swing (55/35)

5:00 AMRAP:

-6x Shoulder to Overhead (95/65)

-10x KB Snatch (5/5- 55/35).

Friday 8/25/17

US CrossFit – CrossFit

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Back Squat (3×8 (4 sec negative))

12:00 (AMRAP – Rounds and Reps)

12:00 AMRAP:

-15x Shoulder to Overhead (95/65)

-20x DB Snatch 10/10 (40/30)

-10x V- up