05222017

CROSSFIT

A. Three Position Squat Snatch

Up to 70% of 1RM x 4 complexes

rest 2 min

B.  Snatch balance, 3x3; rest 1:30 (light loads/focus on speed and positions)

+

15-10-5

Power clean 155#/105#

25-25-25

Wall ball 10ft for both 20/14#

+

:30 Couch Stretch each leg

OHS with PVC pipe, 5,5,5 slow and controlled in perfect positions

Banded Hamstring Stretch

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ENDURANCE

A. Back Squat - 5,5,5,5 UP TO 70% of 5 RM; rest 2 min

B. Front Squat - 3x3; rest 1:30

+

6 Push press@70% pp 1rm

4-8 CTB pull ups

8 Burpees over the bar

rest 2 min

x6

+

Foam Roll Quads, glutes

Calf, Achilles and Quad Stretch

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SPORT

A. Squat Snatch - AFAP with no misses - 10 @135/95, 6 @185/125, 2 @205/140 - rest as needed x3

B.  Double Barrel Front Squat - 3x6-8 - rest 2 min

C. Behind the Neck Push Press x3/Snatch Balance x3/OHS x3 - rest 2 min - complex x3

+

10 Burpee Box Jumps

20 Single Arm DB OHS - switch every 5 reps - choose load by comfort (approx 50+/35+)

60 DU

rest 1:30

x4

+

D1. Banded OHS - 3x10 - rest 1:00

D2. Supinated Grip OHS w/ PVC - 3x5-10 - rest as needed