06022017

CROSSFIT

A.  Power clean, 1.1.1x3; rest :20 sec/rest 2 min

B.  Clean pulls, 3x3; rest 2 min

+

100/80 Cal AD

40 Deadlift 225/155#

80 Du's

+

:20 sec spiderman lunge stretch each leg

Banded calf distraction stretch :20 sec each side

x2

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ENDURANCE

OFF

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SPORT

A. For Time - 6 Clean and Jerks @185/135, 4 Clean and Jerks @225/155, 2 Clean and Jerks @255/165, 1 Clean and Jerk @275/175 (1 attempt at last weight) - rest 4 min x3

+

12 Min AMRAP

30 Power Cleans @135/95

30 Cal Row

30 BJ @24/20

30 STO

90 DU

+

For Time

75 Wall Balls @20/14

500m Row