Daily Archives: August 21, 2017

Tuesday the 22nd (NEW CYCLE)

I.
3 ROUNDS (NFT)
10 Lateral Raises
10 Hip-Circle Squats
100M ROW
 
II.
Back Squat
5×5 @70%
 
III.
Dumbbell Bench Press
Neutral Grip
5×10
 
IV.
Every 3 Minutes for 15 Minutes (5 Sets)
10 Chest to Bar
10 Box Jump Overs 24/20″
10 Clean and Jerk 145/100#
 
V.
5 Rounds
Row 500m
Rest :60
 
VI. Please choose ONE of the following based on perceived weaknesses.
 
A. Gymnastics
Strict Ring Dips
3×5
4×4
5×3
Rest as needed between all sets
 
B. Strength
5 Rounds
100′ Farmers Carry
Unbroken AHAP
 
VII.
3 Rounds (NFT)
10 GHD Sit-ups
30s 1st Clean Pull @ 70%
100m Jog
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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, interval training, New Cycle, Power Lifting, strength & conditioning, WOD