11062017

 

 

CROSSFIT

A. High Hang Squat Snatch - 3x3 - rest 2 min

B. Snatch DL - 3x3 - rest 2 min - focus on moving through snatch positions

+

3 RFT

60 DU

15 TTB

5 Power Cleans @185/135

+

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

C2. Couch Stretch - 1:00/side x2

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ENDURANCE  

A. Front squat, 3,3,3,3 up to 70% of 3RM; rest 2 min

B. Bent over barbell rows, 8x4; rest 2 min

3 RFT:

12 unbroken thrusters

12 pull ups

Run 400 m

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

C2. Standing dumbbell flies, 8-10x3

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SPORT

Row 500m @85%

5 Squat Snatches @165/115

rest 2:00

x5

*keep rest coming off the rower and between reps to a minimum

+

Row 500m @85%

5 Squat Cleans @225/155

rest 2:00

x5

*keep rest coming off the rower and between reps to a minimum

+

20 min EMOM

1 - 1:00 AB @80% - pay attention to wattage in relationship to calorie turn over

2 - 5 BBJO @24/20 - work on breathing mechanics and smoot transitions

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:45-1:00 OHS hold w/ PVC pipe focused on diaphragmatic breathing - rest as needed x3