7.22.19 Workout of the Day

Beach Bum Triathlon, Coligny Beach

CrossFit

Stamina Squats 1.Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

2.Conditioning "Tailspin" AMRAP 14: 15 Thrusters 30 Double-Unders 15 CTB Pull-Ups 30 Double-Unders

Barbell Pounds - 95/65

ICT

1. Conditioning

For time 400 meter run 27 Wallballs (20/14) 27 Box Jumps (30/24) 400 meter run 21 Wallballs (20/14) 21 Box Jumps (30/24) 400 meter run 15 Wallballs (20/14) 15 Box Jumps (30/24) 400 meter run 9 Wallballs (20/14) 9 Box Jumps (30/24) 400 m run

2 Midline: 3 sets of

15 glute bridges

20 strict abamat situps

30 shoulder taps (lf +rt= 1 rep)