10302017

CROSSFIT

A. High Hang Squat Snatch - 3x5 - rest 2 min

B. Snatch DL - 3x5 - rest 2 min - focus on moving through snatch positions

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For Time

30 Hang Power cleans @155/105

30 Bar Facing Burpees

30 BJ @30/24

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C1. 3 Way Banded Stretch - :45 hold in each positions x2

C2. Couch Stretch - 1:00/side x2

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ENDURANCE  

A. Front squat, build to a 3 RM (20 min)

B. Bent over barbell rows, 8-10x4; rest 2 min

8 min Amrap:

25 Wall ball 20/14, 10 ft for both

15 KBS 53/35

45 Du's  

C1. Single leg glute bridge, 8x3; rest 1 min

C2. Standing dumbbell flies, 8-10x3

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SPORT

A. 30 MU for Time

B1. Strict Press - 3x15 - rest :30

B2. Strict HSPU - 3x10 - rest 1:00

B3. Kipping HSPU - 3x10 - rest as needed

C.  Accumulate 60 CTB NFT - take the time to work on perfect positions and perfecting the skill

D1. Hollow Body Hold - 4x1:00 hold - rest :30

D2. FLR Hold on Rings - 4x1:00 hold - rest 2:30 - focus on external rotation of hands

E1. Ring Support Hold on Rings - 3x:45 - rest :30

E2. OH Barbell Walking Lunge - 3x20 UB Steps - rest as needed - focus on OH position, rib cage down, breathing - move methodically

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15 min shoulder mobility