10102017

CROSSFIT

Week 5

A1. :10-:25 sec Hollow body holdx4; rest :20 sec

A2. 8-14 Perfect Vupsx4; rest 1 min

+

10 min max calorie AD

+

10 min cool down on AD or Walk

Foam roll glutes, quads

:30 sec couch stretch

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ENDURANCE

A. Power clean, build to a tough single

+

21-15-9

Deadlift 225#/135#

Box jump 24/20

:20 sec puppy dog

:30 sec couch

:20 sec supine twist

x2

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SPORT

Those Doing FB

A. 30 BAR Muscle Ups for Time

+

500m Row for Time

rest 3:00

x3

These should all be done as hard as possible

+

20 min z1

-

Those not doing FB

A. 30 Muscle Ups for Time

B1. Run 400 @85-90% effort - rest :30 x4

B2. Behind the Neck Snatch Grip Press - 4x10-12 - moderate weight - rest as needed

*goal is to be in control of your shoulder position and rib cage while focusing on breathing

+

Row 500m for time

+

20 min z1