04112017

CROSSFIT

30/25 AD Cals @80%

rest 1 min

Row 1k @same pace as last week

rest 2 min

x2

rest 5 min

x2

___

ENDURANCE

A.M.

5k- Run 20-30 min easy

Half- Run 30 min easy

Full- Run 45 min easy

P.M.

A.  Above the knee power cleanx1/from the floor power cleanx1; rest 1:30x6 complexes

B1. Leg lowers, 8-10x3; rest 1 min *

B2. Ankle taps, 16 altx3; rest 1 min *

*slow and controlled

+

3 Rounds:

7 Clean high pulls@70% 1RM clean

400 m run@85-90%

rest 2 min

+

:20sec supine twist each direction

:20 sec bridge hold

:20 sec child's pose

x3

___

SPORT

A. 3 Bar MU EMOM for 10 min

B1. 10 Pull Ups rest - :30 x3

B2. 10 CTB - rest :30 x3

B3. 5 MU - rest as needed x3

C1. Single Arm Banded Lat Pull Downs - 3x15/side - rest :30

C2. Weighted Dislocates - 3x5 slow controlled reps - rest :30

C3. Front Lever Tuck Hold on Pull Up Bar - :20-:30 - rest as needed x3

D1. Circular Scap Pull Ups - 3x5 reps in both directions - rest :30

D2. Plate Raises @3131 - 3x8-10 - keep rib cage down and move through shoulder blades - rest as needed

 

https://www.youtube.com/watch?v=NdzeJtDAiUw

https://www.youtube.com/watch?v=nZNOMXBOXrw