04242017

CROSSFIT

TESTING WEEK

A. Power Snatch - Build to a Max

B. OHS - Build to a Max

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30-20-10

KBS @2/1.5

Burpees to a 45# plate

+

15 min Low Back/Hip movement and long hold stretching

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ENDURANCE

A.  Back squat, 3,3,2,2; rest 2-3 min

B.  Strict weighted pull ups, 4-5x4; rest 2 min

*sub assisted pullups, 3-4x4; rest 2 min

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(16 min cap)

20 Pull ups *sub ring rows

30 Squats

Run 400 m@85%-90%

rest 3 min

x2

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:30 sec couch

:30 sec half pigeon

:30 sec seated bent knee torso twist

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SPORT

A. Behind the Neck Push Jerk - 3x8-10 - rest 2 min - :02 pause in the catch

B. Hang Squat Clean x1/Squat Clean x1/Front Squat x2 - Complex x4

C1. Banded OHS - 3x8-10 - rest 1:00

C2. Sotts Press - 3x8-10 - rest 1:00

C3. Drop Snatch - 3x5 w/ :02 pause in bottom - rest as needed - light-moderate weight - focus on catch positions

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Row 750m @ last weeks pace

20 UB Thrusters @same weight as last week

75 DU

rest 2:00

x2

rest as needed

x2

 

Banded OHS (except dont have your arms directly out to the side like this guy, actually try and have them set at your OHS width) - https://www.youtube.com/watch?v=HprZ_9SFjsw