10232017

CROSSFIT

(Week 8/Deload)

A.  Three position squat snatch up to 65% 1RM (work speed and positions)x5; rest 2 min

B.  Segmented snatch deadlift, below the knee, mid thigh, power position, 3x3; rest 2 min

+

4 Rounds:

8 Power snatch@65%-70%

2 Min max meter row

rest 2 min

+

:20 sec supine twist

Three way banded hamstring stretch

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ENDURANCE

(Week 8/Deload)

A.  Bulgarian split squat, 6-8x4; rest :20 sec/rest 1 min

B.  Lateral dumbbell lunges, 12-14 alternatingx4; rest 2 min

+

12 unbroken Wall ball 10ft/9ft

10 CTB pull ups

2 min max double unders

rest 2 min

x4

+

:30 sec couch stretch

:20 sec spiderman stretch

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SPORT

THOSE WHO DID FB

OFF

 

THOSE WHO DID NOT

A. Snatch - 8-12 Single @90% of Last Week's Tough Single

B. SnatchDL - 3x3 - rest 3 min - w/ straps and with perfect movement patterns mimicking your snatch positions

+

10 Strict HSPU

10 OHS @135/95

rest 1 min

x4

+

28 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