12022017

CROSSFIT

A. Bench Press - Build to a Tough Single

B. Weighted Pull Up - Build to a Tough Single

+

15 Min AMRAP

50 Burpees to a 45# plate

25 TTB

+

10-20 min z1 on bike or rower

get off bike every 2 min and perform :30 shoulder scratch test stretch

___

ENDURANCE

@ :05-:07 sec faster than race pace per 500m row

@ :03-:05 sec faster than race pace per 400 m for the run portion

Row 1k

Run 1200 m

rest 2 min

x4

___

SPORT

Jerry

For Time

Run 1 mile

Row 2k

Run 1 mile

+

7 Min AMRAP

14 Power Snatches @95/65

14 Bar Facing Burpees

+

A1. Good Mornings - 3x15 - rest :30

A2. Weighted Back Ext - 3x15 - rest :30

A3. Snatch Grip DL - 3x15 - rest 2:30

*light weights for A to start