05232017

CROSSFIT

A. 2-6 Toes to bar, every :45 sec for 10 sets

+

8-14 Burpees afap

Row 350 m@85-90%

rest 2:30

x4

+

:10-:20 sec bar hang; rest :40 secx3

Banded lat stretch

Foam roll lats and thoracic spine

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ENDURANCE

A.M.

5k and biathlon prep - Run 2 miles easy(tomorrow is sprint work)

P.M.

A.  Power clean, 2,2,2,2; rest 2 min (not tng)

B1.  8-12 GHD sit upsx3; rest 1 min

B2.  14 Alternating bicycle sit upsx3; rest 1:30

 +

For time:

15 Box jumps 24/20

20 Deadlift 225#/155#

15 Box jumps 24/20"

20 HPC 135#/105#

15 Box jumps

 

+

:20 sec puppy dog stretch

Foam roll thoracic spine and lats

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SPORT

A. 30 Bar Muscle Ups for time

B1. 10 Strict HSPU - rest :30 x4

B2. 15 GHD Sit Ups - rest :30 x4

B3. 20 TTB - rest 3:00 x4

C1. Skin the Cats - 3x3-5slow controlled reps - rest :30

C2. Shoulder Cars - 3x3-5 @10/5 - rest as needed

D1. Weighted Ring Dip - 3x5 - rest :30

D2. Ring Support Hold - 3x:20-:30 - rest :30

D3. Kipping Ring Dips - 3x10 - rest as needed

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20 min shoulder mobility