12122017

CROSSFIT

A. Deadlift - 3x5 - rest 2 min

+

3 RFT

10 KB Snatches R @2/1.5

10 Alt Goblet Lunges

10 KB Snatches L

10 Goblet Squats

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ENDURANCE  

(Week 7)

A. Front squat, build to a tough single (20 min)

+

"Fran"

21-15-9

Thruster 95/65

Pull ups

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

C2. Standing dumbbell flies, 8-10x3

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SPORT

A1. MU - 4x5 - rest :30

A2. Strict HSPU - 4x10 - rest :30

A3. Bar MU - 4x5 - rest :30

A4. HSPU - 4x10 - rest as needed

+

For Time

Row 3k

50 OTR Burpees

50 BJ @30/24

+

B1. Hollow Body Rock - 3x:30 - rest :30

B2. V- Ups - 3x15 - rest :30

B3. Ankle Taps - 3x20 total reps - rest :30

B4. Hollow Body Hold - 3x:30 - rest as needed