12182017

CROSSFIT

A. Snatch - 3x5 - rest 2 min

-pause at below the knee

-pause above the knee

-pause above at the high hang

-pause :02 in the catch

-light loads, goal is to practice perfect positions, not a strength adaptation

+

4 Rounds NFT

10 BJ @24/20

10 Burpees

10 OHS @75/55

rest 1 min

-focus on perfect OHS positions

+

B1. Standing Scratch Test Shoulder Stretch - 2x:30/side - rest :30 - use band to connect hands if necessary

B2. 90/90 Hip Rotations - 2x10/side - rest 1:30

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ENDURANCE

(Week 8/deload)

A.  Bulgarian split squat, 6-8x4; rest :20 sec between sides/1 min between sets

B.  Butterfly/bar muscle up tech work 15 min

+

4 RNFT:

30 squats

10-20 push ups

30 sit ups

+

:30 sec couch

10 glute bridgesx3

10 scorpians with a pause to stretch shoulder

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SPORT

A. Power Snatch - 3x1.1.1 - rest :20/2 min
B. Snatch Pull - 3x3 - rest 2 min
+
10 min AMRAP @85%
10 Power Snatches @95/65
30 DU
rest 5 min
10 min AMRAP @85%
5 Single Arm R Russian KBS @55/35
10 BJ @24/20
5 Single Arm L Russian KBS @55/35
10 Burpees
rest :30
2 min Max Cal Row
+
10 min z1 immediately after
+
20 min hip/quad/hamstring mob