CrossFit 8-24-18 Max Wallball Shots

CrossFit 8-23-18 Run 5k
August 22, 2018
SAVAGE IV
August 24, 2018

CrossFit UNLEASHED - Long Island City, New York | Dutch Kills, Sunnyside, Woodside, Astoria, Gym

CrossFit

Transition Week 3

Warm-up
_____________________________
STRENGTH
Front Squat (1 Rep Max)
Metcon (AMRAP – Reps)
1 Attempt Max Rep Wallball Shot 30# / 20#
_____________________________
CONDITIONING
“Anargo”
9 Minute AMRAP
3 Front Squats 165# / 110# (from the ground)
7 Pullups
Run 400 Meters
Then
3 Rounds
15 situps
15 air squats
:30 second dead hang

CrossFit OCR

Metcon (Time)
===TRACK WORKOUT===
6 Rounds of
800m Sprints
(Rest 1:1)

CrossFit STRONG

STRENGTH
Front Squat (Establish 1 Rep Max)
_____________________________
CONDITIONING
“Ivar”
5 Rounds of:
1 Minute Sled Pull
1 Minute Slam Ball
1 Minute Calorie
Rest 1 Minute

Score = Total Reps
50′ push = 50 reps
25′ push = 25 reps

 

CrossFit OLY
REST WEEK

REST DAY