Thursday, August 17th, 2017

South Landing CrossFit - CrossFit

Training

With a Partner, work through the following for quality for 8 minutes:

10 I's, 10 Y's, 10 T's- done individually

10 Banded Core Pull Backs (r) with partner

10 Banded Core Pull Backs (l) with partner

10 Ice Skaters (per side)- done individually

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Wednesday, August 16th

South Landing CrossFit - Bootcamp

Training

A1) DB Single Leg Glute Bridges: 3x12 each leg

A2) DB Renegade Rows: 3x12-20

A3) Candlesticks w/ 2s Pause at top: 3x15

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Wednesday, August 16th, 2017

South Landing CrossFit - CrossFit

Weightlifting

Front Squat (Find a 10 Rep Max)

With a 15 Minute clock, find a 10 rep max Front Squat (you do not have to do sets of ten while warming up).

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Tuesday, August 15th, 2017

South Landing CrossFit - CrossFit

Training

10 Minute Q-AMRAP

1/1 TGU

Handstand Hold (as challenging as possible with perfect form)

10 sec/side single arm hang

3-5 Pullups (as challenging as possible...may add weight if you can perform a perfect strict pullup)

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Tuesday, August 15th, 2017

South Landing CrossFit - CrossFit

Training

10 Minute Q-AMRAP

1/1 TGU

Handstand Hold (as challenging as possible with perfect form)

10 sec/side single arm hang

3-5 Pullups (as challenging as possible...may add weight if you can perform a perfect strict pullup)

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Monday, August 14th, 2017

South Landing CrossFit - CrossFit

Weightlifting

Power Snatch (Eery 90 seconds complete 3 Power Snatches)

Every 90 Seconds for 12 minutes:

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