05152017

CROSSFIT

A. Three Position Squat Snatch

Up to 65% of 1RM x 4 complexes

rest 2 min

B. OHS - 3,3,3,3; rest 1:30 with a 3 sec pause in the bottom

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4 RFT

10 Power Snatches @95/65

35 DU

+

:30 Couch Stretch each leg

Banded Hamstring Stretch

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ENDURANCE

A. Back Squat - 5,5,5,5 UP TO 65% of 5 RM; rest 2 min

B. Front Squat - 3x3; rest 1:30

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12 Min Cap

Row 1k

50 WB @10'/9'

150 DU

+

Foam Roll Quads, glutes

Calf, Achilles and Quad Stretch

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SPORT

A. Heaving Snatch Balance - 5x2 - rest 2 min

B. Squat Clean - 4x1.1 - rest :10/2 min

C. Split Jerk - 2 EMOM for 15 min - Start Moderate - work to as heavy as possible with perfect positions

C1. Banded OHS - 3x10 - rest 1:00

C2. OHS @45/35 - 3x15 - rest 2:00 - focus on control of shoulder position throughout the movement

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100 DU

150 Wall Balls - 30 to 10'/20 to 9'

100 DU

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D1. Lying Face Down Thumbes Up Incline Y Raises - 4x10-12 - rest 1:00

D2. Bent Over Thumbs Up Reverse Flies - 4x10-12 - rest as needed