04272017

CROSSFIT

*A. 20 Muscle Ups for time (15 min time cap)

**A. 15 Min Muscle Up work/attempts

***A. Max UB Strict Pull Ups - if you don't have a strict pull up, then find out what the lightest band you can do 1 strict pull ups is

B. Split Jerk - Build to a Max

+

3 RFT

15 DB Push Press @50/35

15 TTB

+

C1. 1:00 Hang From Bar Stretch - rest 1:00 x2

C2. 1:00/side Foam Roll Serratus/Teres minor and major - rest 1 min x2

C3. Banded Lat Stretch - rest as needed x2

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ENDURANCE

A.M.  5k- Run 30 min easy

         Half- Run 3 miles@half marathon pace, Run 1 mile easy

         Full marathon- Run 3 miles@half marathon pace, Run 2 miles easy

P.M.  A.  Power cleanx1/Hang squat cleanx2 up to 70%; rest 2 minx5 complexes

+

20 min AMRAP:

Row 500 m

12 Over the rower burpees

44 Du's

12 Push press, 115#/75#

+

:15-20 sec supinated bar hang

Banded lat stretch

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SPORT

OFF