12/11/2017

CROSSFIT

A. Front Squat - 20 min to Build to a 3 RM

+

For Time w/ a 15 min cap

20 Thrusters @95/65

30 Pull Ups

40 BJ @24/20

30 Pull Ups

20 Thrusters @95/65

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ENDURANCE

(Testing/Mixed week)

A.  Three position power clean up to 65% 1RMx4 complexes; rest 1:30

B.  Weighted GHD hip extensions, 8-10x4; rest 2 min

+

10 min AMRAP:

40 Du's

30 Ab mat sit ups

20 KBS 75/53#

+

:20 sec supine twist

10 alt scorpians

Banded hamstring stretch

x2

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SPORT

A. Squat Snatch - Build to a Tough Single

B. Front Squat - 3x5 - rest 2 min

C1. Alt DB Squat Snatches - 3x20 - rest 1:30

C2. Alt Pistols - 3x20 - rest 1:30

+

10 Min AMRAP @85%

7 Thrusters @95

21 DU

rest 5 min

10 Min AMRAP @85%

14 Wall Balls

5 BBJO @24/20

rest :30

2 Min Max Cal AB

+

10  min z1