12042017

CROSSFIT (TESTING WEEK)

A. Squat Snatch - 20 min to build to a 1 RM

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30-20-10

Alt DB Snatches @50/35

100 DU b/w each round

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B1. Feet Together Squat/Dorsiflexion stretch while holding cage - 2x1:00 - rest 1:00

B2. Banded Hamstring Stretch 2x:30 hold/position - rest as 1:00

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ENDURANCE  

(Week 6)

A. Front squat, 2,2,1,1; rest 2-3 min

12 Thrusters 95/65#

12 Pull ups

rest :45 sec

x4

C1. Single leg glute bridge, 8x3; rest 1 min

C2. Standing dumbbell flies, 8-10x3

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SPORT

A. Squat Snatch x1/Hang Squat Snatch x1/OHS x3 - complex x5 - rest 2 min

B. Hang Power Clean - Build to a Tough Triple

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3 RFT

50 ft - OH Single Arm DB Alt Step Lunge @50/35 - right side

20 Cal Row

50 ft lunge - left side

20 Alt DB Snatches

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1:40 AB @85%

:20 AB @97%

5 Front Squats AHAP

rest 3:00

x3

Come right off the bike and start lifting, goal is to work heavy loads with a high respiration rate - dont pass out on me though ;)

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C1. Foam Roll Quad/IT Band 1:00 - rest 1:00 x2

C2. 3rd World Squat Hold 1:00 - rest 1:00 x2