12222017

CROSSFIT

A. Squat Clean - 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

B. RDL - 3x3 - rest 2 min

+

16 Min EMOM

1 - 10 KBS @2/1.5

2 - 5 Burpee Box Jump Overs @24/20

+

C1. Seated Straight Leg Hamstring Stretch - 3x1:00 hold - rest :30

C2. Couch Stretch - 3x:30 hold/side - rest 1:30

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ENDURANCE

OFF

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SPORT

A. Split Jerk - Build to a Tough Single

+

15.4

+

5 min z1 arms only AD or AB immediatley after

+

15 min shoulder mobility