04/10/2017

CROSSFIT

A. Power Snatch - 2 EMOM on the Minute - Start Moderate, add load every minute until heavy, finish at a tough single

B. OHS - 3x3 - rest 2 min

-full depth

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

+

13 Min AMRAP

10 Alt DB Snatches @50/35

30 DU

+

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, 5x5 up to 80% 5RM; rest 1:30

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

*sub assisted or banded

+

2RFT:

15 Front squat 95#/65# (light weight)

20 Box jumps 24/20

15 Pull ups

20 Wall ball 10ft/20#/14#

+

:30 sec couch stretch each leg

:30 sec pancake

Side lying leg abductions with toes pointed down, 8 reps each leg

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SPORT

A. Squat Snatch - 3 TnG EMOM for 10 Min

B. Clean and Jerk - 3x1.1.1 - rest :10/2 min

C1. 10 alt OH DB Lunges AHAP - rest :30 - arms fully locked out x3

C2. Snatch Balance - 3x10 - rest as needed

D. Sotts Press - 3x6-8 - 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 - 3x4 - rest 2 min

+

Row 500m @85%

50 DU

20 UB Thrusters AHAP

50 DU

rest 2:00

x3

+

15 Min Shoulder Mobility