11272017

CROSSFIT

A. Squat Snatch - 20 min positional work - work in singles and move from light to moderately heavy, focusing on hitting all the positions we have been working

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10 Min AMRAP

7 Power Snatches @115/75

7 TTB

7 Clean and Jerks

7 Bar Facing Burpees

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C1. Couch Stretch - 1:00/side x3

C2. Foam Roll Low Back - 1:00 - x3

C3. Hip CARs - 3x3 slow controlled reps in both directions

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ENDURANCE  

(Week 5)

A. Front squat, 2,2,2,2 up to 85% of 3RM; rest 2-3 min

B. Bent over barbell rows, 4-5 repsx4 sets; rest 2 min

12 Thrusters 95/65#

12 Pull ups

rest 1 min

x4

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

C2. Standing dumbbell flies, 8-10x3

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SPORT

A. Squat Snatch x1/Hang Squat Snatch x1/OHS x3 - complex x4 - rest 2 min

B. Hang Power Clean - 3x3 - rest 2 min

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3 RFT

10 Single Arm DB OHS @40/25 - right side

20/15 Cal AB

10 Single Arm DB OHS -left side

20 Burpees to a 6" target

*make sure these are all quality reps that are below parallel

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1:40 AB @85%

:20 AB @97%

5 Front Squats AHAP

rest 3:00

x3

Come right off the bike and start lifting, goal is to work heavy loads with a high respiration rate - dont pass out on me though ;)

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C1. Foam Roll Quad/IT Band 1:00 - rest 1:00 x2

C2. 3rd World Squat Hold 1:00 - rest 1:00 x2