10192017

CROSSFIT

A.  Power cleanx1/Hang power cleanx2; rest 2 minx4 complexes

B.  Clean pulls, 3x3; rest 2 min

+

3 RFT:

15 KBS 75/55#

12 STO 115#/75#

9 Bar facing burpees

+

Banded three way hamstring stretch

:10-:20 sec bar hangx3; rest as needed

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ENDURANCE

A.  Hang squat clean, 2,2,2,2; rest 2 min

+

10 Hang power clean 135/95#

10 Pull ups*sub ring rows or banded

Run 400 m

rest 2 min

x3

+

Three way banded hamstring stretch

Foam roll lats and thoracic spine

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SPORT

NOT DOING FB

OFF

 

DOING FB

OFF/FB PRACTICE