05012017

CROSSFIT

A. Squat Snatch - Build to a Tough Single

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20 Min AMRAP

10 Front Squats @135/95 (from the floor)

15 TTB

400m Run

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B1. Sampson Stretch - 1:00/side - rest :30 x2

B2. Dislocates with Orange/Red Band - 2x10 slow controlled reps - rest 1:00

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ENDURANCE

A.  Back squat, 2,2,2,2; rest 3 min

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"Fran"

21-15-9

Thrusters 95#/65#

Pull ups

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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 x5
C1. Banded OHS - 4x8-10 - rest 1:00
C2. Sotts Press - 4x8-10 - rest 1:00
C3. Drop Snatch - 4x5 w/ :02 pause in bottom - rest as needed - light-moderate weight - focus on catch positions
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For Time
3 RFT
Row 1k
30 Thrusters @95/65
100 DU

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