11132017

CROSSFIT

A. High Hang Squat Snatch x2/Mid Thigh Squat Snatch x2 - complex x3 - rest 2 min

B. Flat Foot Snatch Pull - rest 2 min

+

21-15-9

Cal Row

Power Clean @135/95

+

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

C2. Couch Stretch - 1:00/side x2

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ENDURANCE  

(Week 3)

A. Front squat, 3,3,3,3 up to 75% of 3RM; rest 2 min

B. Bent over barbell rows, 6 repsx4; rest 2 min

Run 800 m then:

3 RFT:

12 unbroken thrusters *try and increase from last week

14 pull ups

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

C2. Standing dumbbell flies, 8-10x3

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SPORT

A. 3 DB Squat Snatches/ 3 DB OHS/ 10 Alt Step Single Arm DB Walking Lunges - rest 1:30 b/w sides - complex x6 *3x/side*

-really prioritize positions here, work to have a solid shoulder position with a locked elbow on all movements

+

Row 500m @85%

10 Squat Snatches @135/95

rest 2:30

Row 500m @85%

7 Squat Snatches @185/135

rest 2:30

Row 500m @85%

3 Squat Snatches @225/155

+

Row 500m @85%

10 Squat Clean and Jerks @185/115

rest 2:30

Row 500m @85%

7 Squat Clean and Jerks @225/145

rest 2:30

Row 500m @85%

3 Squat Clean and Jerks @275/175

+

10 Clean Grip DL @135-165/95-125

rest 1:00

x10

Focus here is absolutely perfect positions, this portion should be at RPE 6-7