11012017

 

CROSSFIT

A. Front Squat - 3x10 - rest 2 min

B. Front Rack DB Lunge - 3x20 alt steps - rest 1 min

+

10 UB Thrusters - AHAP

30 UB Wall Balls

Run 400m

rest 2:30

x3

*choose WB weight and height to perform UB

+

C1. Foam Roll Quads/IT Band x2

C2. Seiza Sit 1:00 Hold x2

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Endurance

A1.  High to low banded rotations, 10x3; rest :20 sec

A2.  Side plank, :30-:45 sec x3; rest :20 sec

A3.  V ups, 10x3; rest 1 min

+

Teams of two: (one working at a time)

Row 2k

Run 800 m

x3

+

Three way banded hamstring stretch

:30 sec Couch stretch

:30 sec Pancake

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SPORT

A. Power Snatch - 3x1.1.1.1.1 - rest :20/2 min
B. Snatch Pulls - 3x5 - rest 2 min - straps - perfect positions
+
Each Round For Time
40/30 Cal AB
60 DU
15 Squat Cleans @135/95
rest 1:00
40/30 Cal AB
60 DU
10 Squat Cleans @185/135
rest 1:00
40/30 Cal AB
60 DU
5 Squat Cleans @225/155
+
C1. Weighted Back Extension - 3x10 - :05 hold on last rep - rest 1:00
C2. Reverse Hyper - 3x10 - rest as needed