CrossFit

Warmup

AMRAP 6:00
Run 100m
10 Empty Bar Thrusters
10 Box Jumps

Strength

Strict Press
2×10
then
1 Rep every :90 for 12 Minutes
AHAP

WOD

3 Rounds
Run 600m
15 DB Snatch 50/35lbs
15 Push Ups

Beginner: 35/20 DB; 15 Box Push Ups
Intermediate/Advanced: Rx

The focus for today’s workout is to push yourself on the runs. The DB snatches and push ups are very modest volumes so there is no excuse not to knock them out and get right back out the door!

Competitor Extra

Row 150m x 6
Rest :60-:90

This 3 round workout has very modest volume with the DB Snatch and the Pull Ups so the goal should be to crush the run all 3 rounds. Stress the importance of running on overall fitness, so many people use the runs for recovery, NOT TODAY!

QuickFit

AMRAP 10
2-4-6-8-10-12-etc
Calorie Ski
Burpee Box Jump Overs or Step Overs

Rest 2:00

5 rounds, not for time
5 Hip Extensions with :5 second pause on at the top of each rep
:15 Side Bridge Hold/side