04132017

CROSSFIT

*A. 10 Muscle Ups for time - rest 3:00 x2 - make sure you chat with a coach before doing this to make sure you are ready

***A1. Hip to Rings - 3x7 - rest 1:00

***A2. Ring Dips @2121 - AMRAP UB - 3x5 - rest 2:00

****A1. Seated Alt Arnold Press - 3x20 total reps - rest 1:00

****A2. AMRAP UB Lying Barbell CTB Pull Ups - rest 2:00 x3

B. Split Jerk - 2 Reps EMOM for 10 min - moderate weight - work skill/position

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20 Min EMOM

1- Row 1:00 @80% effort for 1:00

2- 3-8 CTB

-sub reg kipping pullups or ring rows

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C1. Foam Roll Seratus - 1:00/side - rest 1:00 x2

C2. Banded Lat Stretch - 1:00/side - rest 1:00 x2

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ENDURANCE

A.M.

5k/Half marathon- Run 1.5 miles@5k pace; rest 2 min, Run 1 mile@5k race pace; rest 2 min, Run 800m@85% perceived effort

Full- Run 3 miles@10k pace; rest 2 min Run 3 miles@half marathon pace

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P.M.

A.  Push press, 3,3,2,2 sets; rest 1 min

B.  Hang squat clean, 2,2,1,1; rest 2 min

C.  Butterfly/kipping tech work 10 min

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21-15-9

Pull ups

15-12-9

Thrusters 115#/75#

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foam roller thoracic, serratus, lats, glutes and quads

:20 sec banded quad stretch each legx2

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SPORT

OFF