11152017

CROSSFIT

A. Front Squat - 3x8 - rest 2 min - 

B. Zombie Front Rack Walking Lunge - 3x20 steps - rest 1 min

+

Max UB Wall Balls @20/14

rest 3:00

x3

*Choose a weight/height where you will be able to do atleast 30 reps

*Stop at 200 total reps

+

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, :45-:55 sec x3; rest :20 sec

A3.  V ups, 12-14x3; rest 1 min

+

Teams of two (3 rounds each, alternate each round)

6 Rounds for time:

50 Du's

Row 750 m

+

Three way banded hamstring stretch

:30 sec Couch stretch

:30 sec Pancake

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SPORT

A. Accumulate 50 pistols NFT focusing on cycling alt reps with full extension on every rep

B. Power Snatch - 5x1.1 - rest :20/2 min

C. Snatch Pulls - 3x3 - rest 2 min - straps/perfect positions

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10 Power Snatches @115/75

10 Thrusters @115/75

10 BBJO @24/20

75 DU

rest 1:1

x3

rest to full recovery

x2

-make sure BB, box and rope are all tight with focus on smooth transitions

+

20 min low back/hamstring/hip mobility