10212017

CROSSFIT

A.  Pistol tech work/pistol mobility, 10 min

+

Team of 4 (conga line):

20 Front squat 115#/75#

20 Hang power snatch 115/75#

30 Toes to bar

40 Wall ball 10ft/9ft, 20/14#

+

B1.  6 Wall squatsx4; rest 1 min

B2.  6 Perfect ring or bar kipsx4; rest 1 min

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ENDURANCE

A1. 10-14 Lemon squeezersx3;rest :20 sec

A2. 16-20 Alt scissorsx3; rest 1 min

+

@ a repeatable pace Row 1k, Run 1 mile; rest 3 minx4 **do three if you didn't do last week

+

10 min lower body mobility

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SPORT

NOT DOING FB

A. Push Jerk - 3x3 - rest 2 min

+

Run 400m RPE 8

15 Thrusters @95/65

15 CTB

rest 2:30

x2

rest 5:00

x2

+

B. Weighted Ring Dip - 3x8-10 RPE 8 - rest 2:00

C. Ring Support Hold :30 - rest 1:00 - focus on extrenally rotating hands

C. Cuban Press - 3x20 - rest 1 min - focus on perfect movement w/ shoulder blades dictating movement - light weight

 

DOING FB

FALL BRAWL