04172017

CROSSFIT

A. Power Snatch - 1 EMOM for 10 min- Start Moderate - add load every minute until heavy, finish at a tough single

B. OHS - 4x2 - rest 2 min

- full depth

- if still struggling with positions work with :02 pause in the bottom

+

7 Min AMRAP

7 Hang Power Snatches @95/65

7 Bar Facing Burpees

+

C1. Circling Back Ext - 3x3-5 each direction - rest 1:00 - easy movement work here

C2. Alt Arm/Leg Dead Bug - 3x10 - rest 1:00

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ENDURANCE

A.  Back squat 3x3; rest 2 min

             B.  Strict weighted pull ups, 3-4x4; rest 2 min

*sub assisted or banded

+

Teams of Two: (split evenly/one person working at a time)

AD 140 calories

100 Wall ball 20/14 10ft target

60 Pull ups

Run 800 m together

+

:30 sec couch stretch

:30 sec pancake

Side lying leg abductions with toes pointed inward, 8 reps per leg

x2

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SPORT

A. Squat Snatch - 3 TnG EMOM for 12 Min - moderate loads - perfect catch - no running down reps
B. Clean and Jerk - 3x1.1 - rest :10/2 min
C1. 14 alt OH DB Lunges AHAP - rest :30 - arms fully locked out x3
C2. Snatch Balance - 3x12 - rest as needed
D. Sotts Press - 3x8-10 - rest 2 min - make sure that shoulder position is perfect in lock out position even if that means using a PVC Pipe
E. Front Squat @32x1 - 3x2 - rest 2 min
+
Row 500m @85%
50 DU
20 UB Thrusters AHAP
50 DU
rest 2:00
x4