11102017

CROSSFIT

A. High Hang Squat Clean - 3x3 - rest 2:00

B. Clean DL - 3x3 - rest 2:00 - focus on moving through clean positions

+

5 RFT (20 min cap)

10 Single Arm Russian KBS L @2/1.5

20 BJ @24/20

10 Single Arm Russian KBS R

20 Burpees to a 6" target

+

10-20 min z1

get off the bike every 2 min and perform 10 toe touches and 10 lunges

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ENDURANCE

OFF

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SPORT

For Time

5 Rounds

10 DL @275/185

10 Strict HSPU

...

3 Rounds

30 Pull Ups

30 Wall Balls (20/14 both to 10')

...

1 Round

50 TTB

50 OHS @95/65

 

*30 min cap

+

ASAP 10 min cool down on the bike

20 min mobility

do not skip this