MONDAY

If you didn’t get a chance to watch the CrossFit Games 2014, Rich Froning and Camille Leblanc-Bazinet took first place!!  It was incredible watching all the CrossFit athletes for the past few days get through workouts that were heavy, fast, intricate, smart and down right crazy.

Today I’m posting a longer version of the CMC pit workout.  Normally it is a 5 min amrap with four different pit divisions.  Today, it will be a 10 min amrap after our strength program.  Pick one of the four pit versions posted.

Also Nick and Byron will be here tonight at 8 pm to go over details for their Paleo Challenge starting in August.

STRENGTH:

EMOTM 10 min:

3 position snatch (squat) hang, below knee, floor

increase the weight every minute or stay with a weight you are comfortable with

CrossFit WOD:

CMC PIT WORKOUT

10 min amrap:

ALPHA:

5 burpees

7 box jumps 20″

9 sit ups

BRAVO:

5 Shoulder to overhead 45#/26# (45# barbell for guys/26 kb for gals)

7 burpee box jumps 20″

9 Russian kb swings 44#/26# (eye level)

CHARLIE:

5 Shoulder to overhead 75#/45#

7 burpee over box jumps 20″

9 american kb swings 44#/26#

DELTA:

5 Ground to overhead 115#/75#

7 burpee over box jumps 20″

9 american kb swings 53#/35#