10272017

CROSSFIT

A. Clean Deadlift - 5x5 - rest 2 min

-pause below the knee (shoulders in front of the bar)

-pause at the mid thigh (shoulders even with the bar)

- pause at the high hang (shoulders behind the bar)

+

10 Deadlifts @ a light to moderate weight - reps should be unbroken and fast

10 Burpee BJ Overs @24/20 - focus on consistency and positions

rest 2:00

x3

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B1.  DB Front Rack Walking Lunge - 3x10 alt steps - light to moderate weight - rest 1:00

B2. Single Leg Glute Bridge w/ :02 pause at the top - 3x10/side - rest 1:00

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ENDURANCE

OFF

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SPORT

On a 15 min Running Clock

 

Part 1

8 Min AMRAP

40 Cal Row

30 STO @110/77

20 BF Burpees

Part 2

8-15 min

Establish a 3 RM OHS-video from the side to ensure good reps

+

A1. Supinated Grip Hang From Pull Up Bar - 4x:30-:45 UB -rest :30

A2. Lying DB Pull Overs @2221 - 4x10-12 - rest 2:00 - focus on locked out elbows and do not let your rib cage lift

B1. Waiters Carry - 4x50 ft AHAP/side - weak arm first - rest 1:00

B2. Plate Raises - 3x15 - rest 2:00 - keep ribcage down and try and get as much shoulder extension as possible - do not swing the plate

C1. Bent Over Thumbs Up Reverse Flies - 3x10 - rest 1:00

C2. Cuban Press - 3x15 - rest 1:00