06192017

CROSSFIT

A. Power snatch, build to a max (20 min)

+

@100% effort: 

Row 250 m

15 KBS 75#/53# 

20 Burpees (full extension)

15 KBS 75#/53#

Row 250 m

: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 85% of 5 RM; rest 2 min

B. Front squat, 3x3; rest 2 min

+

3RFT: 

15 Box Jumps 24/20

25 Wall ball 20/14, 10ft/9ft

35  Du's

+

Foam Roll Quads, glutes

Calf, Achilles and Quad Stretch

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SPORT 

OFF