Battle of the Sexes!

At Swamp Rabbit CrossFit

Monday 8/14/17

Bench Press

8-8-8

then,

For time:

10 Thrusters 115/75lbs

2 Rope Climbs

20 Lateral Box Jump overs 24/20″

2 Rope Climbs

30 Thrusters 115/75lbs

2 Rope Climbs

60 DUs

 

Tuesday 8/15/17

Squat Snatch

1-1-1-1-1

then,

For time:

7-5-3-1-3-5-7

Power Snatch 135/95lbs

HSPUs

Pull Ups

*18min Time Cap*

 

Wednesday 8/16/17

Partner WOD

15min AMRAP

5 Burpees

5 KB or DB Goblet Squats 50/35lbs

200m Run or 250m Row

*Partner 1 performs 1 round while partner 2 performs DUs. Switch when partner 1 returns from the run. The run/row does not count as a rep.

 

Thursday 8/17/17

16min EOMOM (every other minute on the minute)

2 x Squat Clean and Jerks

*The goal is to find a heavy double today.

then,

2000m Row Time Trial

 

Friday 8/18/17

12min AMRAP

10 Walking lunges

6 Burpees over the bar

2 Dead Lifts 275/185lbs

 

Saturday 8/19/17

BATTLE OF THE SEXES!!!

 

Sunday 8/20/17

20min Partner AMRAP
100ft GHD Partner Push +90lbs for guys and +50lbs for girls (50ft per person)
400m Run together
20 Pull ups
*400m Run counts as 1 rep per person.

 

Comp Class

Track Workout at Greenville High Track

Warm Up Lap + Pole to Pole drills

then,

800m Run, Rest 7min x 1

600m Run, Rest 5min x 2

400m Run, Rest 3min x 3

200m Run, Rest 1min x 4

then,

Cool Down