12162017

crossfit

A. Push Press - 3x5 - rest 2 min

+

For Time

2 Person Teams

40-30-20-10

DB Snatches @50/35

100-75-50-25

DU

**SCALE TO

30-20-10

DB Snatches

75-50-25

DU

Partner A does the 40 snatches and 100 DU and then tags Partner B who does 30 Snatches and 75 DU who then tags Partner A for the next round snatches and DU

___

ENDURANCE

Row prep

Row 500 m@85%

rest 2 min

x8

+

A1.  :30 sec weighted plankx4, rest :30 sec

A2.  12-16 alt russian twistx4; rest :30 sec

Open prep

A.  Power snatchx1/OHSx2; rest 1:30x5 complexes (light loads/perfect positions)

B.  HSPU, accumulate 15-20 reps not for time

+

3 RFT:

10 Power snatch 75/55#

14 Bar facing burpees

24 Du's

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SPORT

A. Front Squat - 3x5 - rest 2 min

+

10 Min AMRAP

10 Hang Squat Cleans @135/95

10 BBJO @24/20

+

B1. Banded Lat Stretch - 3x:30 hold/side - rest :30

B2. Handstand Hold with Perfect Postiions - 3x1:00 - rest as needed

C1. 90/90 Hip rotations to kneeling position - 3x5/side - slow and controlled - rest :30

C2. Squatting Thoracic Rotations - 3x5 slow and controlled reps - rest 1:30