11092017

CROSSFIT

A. 6 Min EMOM - increase total reps from last week

1 - 1-3 Bar MU

2 - 1-3 Ring MU

*A1. Ring to Hips - 4x5 - rest 1:00

A2. Strict Ring Dips - 4x5 - rest 1:00 - make sure to work full ROM

**A1. Lying Barbell CTB Pull Ups - 4xAMRAP UB - rest 1:00

A2. Perfect Strict Push Ups - 4xAMRAP UB - rest 1:00

+

24 Min EMOM

1 - :40 AD @85%

2 - 3-5 HSPU - Sub HEAVY DB Strict Press

3 - :40 Row @85%

4 - 3-5 CTB - Sub Kipping PU - Sub Kneeling Barbell Pull Ups

+

B1. Foam Roll Lats/Thoracic Spine x2

B2. Puppy Dog hold - 2x1:00

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ENDURANCE

A.  Squat clean, 1.1.1x4; rest :20 sec/rest 2 min

B.  Weighted dips, 2-3x4; rest 2 min

+

3 RFT:

12 Alternating dumbbell snatch 45#/25#

14 Front rack dumbbell lunges 45#/25#

40 Du's

+

Foam roll thoracic spine/lats

Banded lat and trap stretch

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SPORT

OFF