12302017

CROSSFIT

A. Strict Press - 3x5 - rest 2 min

B. Weighted Pull Up - 3x5 - rest 2 min

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6 Min AMRAP

4 Burpee Pull Ups

12 Air Squats

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2 Person Teams

5 Min AMRAP

Burpees

-alternate every 5 reps - tap hands to switch partners

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ENDURANCE

(Open prep)

A.  Power snatch, 10 singles, rest as needed

B.  HSPU, accumulate 15-20 reps not for time (build from last week)

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3 RFT:

10 Alt dumbbell snatch 50/35#

10 Toes to bar

50 Du's

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(Row prep)

Row 350 m@85-90%

Rest 2 min/rest 5 min between sets 4/5

x8

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A1.  Hollow body hold, :10-:20 secx4; rest :20 sec

A2.  Ankle taps, 14 alternatingx4; rest :20 sec

A3.  V ups, 10-12x4; rest 1:00

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(Optional upper body work)

B1.  Kneeling barbell pull ups, 4-5x4; rest 1 min

B2.  T raises, 8-10x4; rest 2 min

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SPORT

A. Squat Clean - Build to a Tough Single

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For Time w/ 17 Min Cap

50 Wall Balls

20 Power Cleans @135/95

50 Wall Balls

15 Power Cleans @185/135

50 Wall Balls

10 Power cleans @225/155

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15 min mobility