THURSDAY 8.17.17
METCON: PROGRAMMED BY ASA 600M ROW 30 SINGLE ARM (15 LEFT / 15 RIGHT) DUMBBELL PUSH PRESS (50#/35#) 15 DEADLIFTS (315#/215#) X3
WEDNESDAY 8.16.17
STRENGTH: BACK SQUATS 3-3-3-3-3 METCON: E3MOM FOR 15:00 (5 ROUNDS) 1 BUTCHER PUSH (HEAVY) 15 GHD SIT UPS 5 MUSCLE UPS
TUESDAY 8.15.17
METCON: MAINSITE WORKOUT 8.9.17 400M RUN 15 KETTLEBELL SNATCHES-LEFT ARM (35#/25#) 15 KETTLEBELL SNATCHES-RIGHT ARM X5
MONDAY 8.14.17
METCON: MAINSITE WORKOUT 8.7.17 "17.5" 9 THRUSTERS (95#/65#) 35 DOUBLE UNDERS X10
FRIDAY 8.11.17
METCON: "HELEN" 400M RUN 21 KETTLEBELL SWINGS (55#/35#) 12 PULL UPS X3 EXTRA WORK: 10:00 ALTERNATING EMOM 10-15 DYNAMIC CORE MOVEMENT...
THURSDAY 8.10.17
OLY/STRENGTH: WORK UP TO A MAX EFFORT OF THE FOLLOWING COMPLEX: 1 CLEAN 1 HANG CLEAN 2 FRONT SQUATS 1 JERK METCON: 5:00 AMRAP 30 DOUBLE...
WEDNESDAY 8.9.17
METCON: PROGRAMMED BY CROSSFIT LINCHPIN 400M RUN 20 WALL BALLS (30#/20#) 15 CHEST-2-BAR PULL UPS X5
TUESDAY 8.8.17
METCON: MAINSITE WORKOUT 7.31.17 500M ROW 15 HANDSTAND PUSH UPS 1 ROPE CLIMB "DOUBLE UP" X4 *HANDSTAND PUSH UPS PERFORMED ON PARALLETTES...
MONDAY 8.7.17
OLY: HANG SNATCH 1-1-1-1-1-1-1 METCON: PROGRAMMED BY CROSSFIT LINCHPIN 22 TOES-2-BAR 22 HANG POWER SNATCHES (115#/80#) X2
FRIDAY 8.4.17
METCON: MAINSITE WORKOUT 7.28.17 1200M RUN 20 L-SIT PULL UPS 30 HIP EXTENSIONS (25#/15#) X3
