10162017

CROSSFIT

(Week 7/Mixed)

A.  3 Position power snatch up to 65% 1RMx4, (above the knee, below the knee, floor); rest 1:30

B.  3 Position power clean up to 65% 1RMx4, (above the knee, below the knee, floor); rest 1:30

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21-15-9

Alternating dumbbell snatch 50#/35#

Burpee box jumps 24/20

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C1.  Hollow body arch hold, :10-:20 secx4; rest as needed

C2.  Single sided dumbbell upright rows,6x4; rest as needed

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ENDURANCE

A1.  Hollow body hold, :10-:20 secx3; rest :20 sec

A2. V ups, 8-12x3; rest :20 sec

A3. Alternating scissors, 12-16x3; rest 1 min

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AD 80/60 cals then:

30-20-10

KBS 53/35

Burpees to a 45# plate

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B.  Weighted GHD hip extensions, 4-5x4; rest 2 min

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:20 sec supine twist

5 glute bridge with a pause at the top

x2

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SPORT

NOT DOING FB

A. Snatch - Build to a Tough Single

B. Snatch - 12 Singles @85% of A

C. SnatchDL - 3x5 - rest 3 min - w/ straps and with perfect movement patterns mimicking your snatch positions

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10 Strict HSPU

10 OHS @135/95

rest 1 min

x3

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24 Min EMOM

1 - 10 alt DB Snatch @50/35

2 - 20 Wall Balls

3 - 10 Alt Over the Shoulder DBall 100/75

4 - 40 DU

 

DOING FB

A. Squat Snatch - Tough Single

B. Hang Squat Clean - Tough Single

C. Build to a 5 Rep TnG DL - RPE 8-9

D. 20 min DB OHS work/mobility

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8 min EMOM

1 - 30 DU

2 - 4 DB OHS/arm @50/35

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3 RFT

10 Thrusters 115/75

10 Burpees to a 45# plate

Down and Back w/ the Prowler - Men - 45x2 - Women - 45

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15 min z1 ASAP after metcon

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20 min mobility