05082017

CROSSFIT (Deload)

A. High Hang Squat Snatch x2/Drop Snatch x2 - Complex x3 - light to moderate loads, with focus on strong catch position and depth

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3 RNFT

10 Pull Ups

10 BJ @24/20

15 UB OHS @light/moderate weight - focus on full depth

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ENDURANCE (Deload)

Marathon/Half marathon

3 RNFT:

AD 5 min easy

10 bench press @45/35

10 Ring rows

10 GHD sit ups

Crossfit Endurance group

A.  Toes to bar tech work 10 min

* sub A1.  10 V upsx3; rest 1 min

         A2.  :30 secx3 weighted plank, rest 1 min

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24 Min EMOM:

Min 0-1:  3-7 kipping pull ups/butterfly pull ups

Min 1-2:  12-20 air squats

Min 2-3:  :40 sec max Du's

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calf/achilles stretch

:30 sec couch each leg

Banded lat stretch

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SPORT

A. Heaving Snatch Balance - 4x3 - rest 2 min

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

C. Split Jerk - 2 EMOM for 12 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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30 UB Wall Balls

10 Thrusters AHAP

30 UB Wall Balls

100 DU

rest as needed

x3

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D1. Lying Face Down Thumbes Up Incline Y Raises - 3x10-12 - rest 1:00

D2. Bent Over Thumbs Up Reverse Flies - 3x10-12 - rest as needed