October 25, 2013

Strongman Day: groups of 2, 3, or 4 will cycle through each session in waves

1) 3Rounds

4-6 reps of FS @ 60% of 1RM rest 30 sec

6-8 reps at same weight BS Rest 30 sec

Yolk carry down length of gym rest 1 min

2) 3 rounds

Split squats 4-6 each leg KB’s26/13 rest 30 sec

Sled Push (empty) down and back inside rest 30 sec

Prison Squat 8, 12, 15 rest 1 min

3) 3 rounds

Farmer carry 140/100 end of first building and back rest 30 sec

Log Press or Push press/jerk 115/75 4-6 reps rest 30 sec

Clean 155/115 6-8 reps rest 1 minute

 

 

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109