11202017

crossfit

A. High Hang Squat Snatch x1/Mid Thigh Squat Snatch x1/Above the Knee Squat Snatch x1/Below the Knee Squat Snatch x1 - Complex x3 - rest 2 min

B. Flat Foot Snatch Pull - 3x5 - rest 2 min

+

3 Min AMRAP

30 Bar Facing Burpees

AMRAP Power Snatches @135/95

rest 3 minutes

3 Min AMRAP

30 Bar Facing Burpees

AMRAP Clean and Jerks @135/95

+

C1. Couch Stretch - 1:00/side x3

C2. Hip CARs - 3x3 slow controlled reps in both directions

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ENDURANCE  

(Week 4)

A. Front squat, 2,2,2,2 up to 80% of 3RM; rest 2-3 min

B. Bent over barbell rows, 5 repsx4 sets; rest 2 min

10 Thrusters 95/65#

10 Pull ups

rest 1 min

x4

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

C2. Standing dumbbell flies, 8-10x3

___

SPORT

A. 6 DB Squat Snatches/6 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
B1. CTB - 5x15 - rest :10
B2. Squat Snatch - 5x3 - rest as needed - increase load every round, start light and finish maximal
+
10 RFT
Row 500m
3 Squat Cleans @225/155
+
10 Clean Grip DL - increase load slightly from last week
rest 1:00
x10
remember that this should be RPE 6-7