11222017

CROSSFIT

A. Front Squat - 3x8 - rest 2 min - 

B. Zombie Front Rack Walking Lunge - 3x24 steps - rest 1 min

+

10 RFT

17 Wall Balls

15 DU

or

7 RFT

17 Wall Balls

15 DU

2 MU

*both with 17 min time cap

+

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, :50-:55 sec x3; rest :20 sec

A3.  V ups, 12-14x3; rest 1 min

+

Teams of 2:

Run 800 together

Row 4k

80 alternating front rack lunges 45#/25# (40 each)

+

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 - Build to a Tough Single

C. Snatch Pulls - 5x2 - rest 2 min - straps/perfect positions

+

7 Min AMRAP

7 Hang Power Snatches @115/75

7 BBJO @24/20

+

D1. Single Leg RDL - 4x10-12 - rest :20

D2. Couch Stretch - 4x1:00 - rest as needed

*2 sets/side - do D1-D2 on the left, then switch to the right for the 2nd set

+

20 min low back/hamstring/hip mobility