11082017

CROSSFIT

A. Front Squat - 3x10 - rest 2 min - increase load from last week

B. Front Rack DB Lunge - 3x24 alt steps - rest 1 min

+

10 UB Thrusters - AHAP

35 UB Wall Balls

Run 400m

rest 2:30

x3

*choose WB weight and height to perform UB

+

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, :40-:50 sec x3; rest :20 sec

A3.  V ups, 10-12x3; rest 1 min

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Teams of two: (one working at a time)

Row 3 min max meters each

Run 400 m together

x4

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Three way banded hamstring stretch

:30 sec Couch stretch

:30 sec Pancake

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SPORT

A. Power Snatch - 3x1.1.1 - rest :20/2 min

B. Snatch Pulls - 3x5 - rest 2 min - straps - perfect positions

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10 Power Snatches @115/75

10 Thrusters @115/75

50 DU

10 Thrusters

10 Power Snatches

rest 2:30

x3

+

20 Min EMOM

1 - 15 Wall Balls

2 - 10 alt DB Snatches @50/35

 

+

C1. Weighted Back Extension - 3x10 - :05 hold on last rep - rest 1:00

C2. Reverse Hyper - 3x10 - rest as needed