Tuesday, August 8th, 2017

CrossFit:

A) Dual Kettlebell Rack Carry Every 2:00 x 10 Sets: 100'

Notes Over the first 2-4 sets, athlete builds up to a challenging weight, then repeats that for the remaining sets. Work with athletes on proper KB front rack: straight wrists, hands beneath chins, forearms against ribcage – not holding the KBs on their shoulders.

B) Assault Bike or Row/Run/Kettlebell Swing + Thruster/Burpee Box Jump Over @ 0:00
For Time:
Assault Bike or Row 20/15 Calories
Run 300m
20 Kettlebell Swings, 32kg/24kg
Run 300m
Assault Bike or Row 20/15 Calories
TIMECAP: 9:00 3:00 Rest/Transition (from 9:00 timecap) @ 12:00
For Time:
30-20-10 Dumbbell Thruster, 50#/35#
Alternate With 15-10-5 Burpee Box Jump Over, 30"/24"
TIMECAP: 9:00

Competition: 53/35# 40/30# and 24/20''
Performance: 35/26# 30-35/20-25# and 20/16''
Fitness: 26/17# 25/15# and 16/12''