04152017

CROSSFIT

A. Push Press - 3x5 - rest 2 min

+

10 Min AMRAP

4 Burpees

4 TTB

8 Burpees

8 TTB

12 Burpees

12 TTB

...

+

2 Min Max Cal AD

+

B1. Forearm Stretch - 1:00/side x2

B2. Floor Pec Stretch - 1:00/side x2

C. Couch Stretch 1:00/side x2 (4 total, 2 each leg)

___

ENDURANCE

5k- Run 2 miles@10k pace

Half marathon- Run 7-11 miles

Marathon- Run 13-17 miles

 

Mixed modal/Murph prep:

 

3 RFT:

Run 400 m

15-20 Push ups *build from last week

25 Sit ups

 

rest 10 min

 

3 RFT:

Run 400 m

12 Push ups

44 Du's

 

+ Foam roll thoracic/quads/gluteus medius

+ Calf/Achilles stretch

+ Banded lat stretch

___

SPORT

2 Person Teams
6 Min to Establish Power Snatch Max for both
+
2 Person Teams
30 Power Snatches for Time @90% of above - alternate reps - each have your own barbell and weight
+
2 Person Teams
30 Min AMRAP
Alternate every movement
10 TTB
20/15 Cal AD
10 HSPU
20/15 Cal AD
10 Hang Power Cleans @115/80