06232017

CROSSFIT

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

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Row 50 Calories

40 Deadlift 205#/135#

30 Alternating pistols

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:20 sec spider man 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 Squat Snatches @165/115, 4 Squat Snatches @185/135, 2 Squat Snatches @205/145, 1 Squat Snatch @225/155 (1 attempt at last weight) - rest 4 min x3

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3 RFT

25 AD Cal

20 TTB

15 DL @225/155

10 Bar Muscle Ups

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10 OTR Burpees

Row 1k @a max repeatable aerobic pace, stay in control and don't get sloppy

10 OTR Burpees

rest 1:30

x3

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15 min cool down z1/mobility