160725 ~ It's Getting Heavy!!

Did anyone watch the Games this weekend??  Castro promised that the 10th Anniversary Edition of the CrossFit Games would epic.....and he delivered.  From a visit to the Ranch, Murph, the introduction of the Snail, and a chance of redemption on the Peg Board, the athletes were put to the test, pushing the limits of the physical and mental fitness!

When interviewed after being crowned the Fittest, Matt Fraser stated that he spent the last year focusing on his weakneses.  Can each one of us say that we are doing the same?  Make your weaknesses your strengths.....then move on and attack something new!  In January we all placed our goals on the board.....don't let the dog days of summer let you lose sight on your goals.

Strength:

Deadlift

EMOM x 11 min

2 @ 50/60/70/75/80/85/90

4 x 2 @ 95%

Conditioning:

3 Rnds

Every 4 min Complete

20 Wall Ball (20/14#)

20 Box Jump Overs

15 AB Mat Situps (With WB)

150m Run (Door-Curb- Door)

Rest 1 Min 

Score: Total # of completed rounds.

Start each round where you left off.  Ie. 

Rnd 1:  Finished on the situps.  

Start Rnd: on the situps.

Cash Out:

A.  3x6 Single Leg Step ups (6/side before switching)

B.  3x6-10 Banded Reverse Hypers.


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