06262017

 CROSSFIT

(mixed week) 

A. Bent over barbell rows, 6-8x4; rest 1:30

+

14 min AMRAP: 

6-10 Ring dips

8-14 CTB pullups

Run 400 m  

 +

B. Cuban press, 8-10x3; rest 1 min

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ENDURANCE

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

B. Bent over barbell rows, 8-10x3; rest 1:30

"Grace"  (8 min cap)

30 clean and jerks for time 135/95

three way banded hamstring stretch

foam roll glutes

___

SPORT

A. 25 Snatch Singles @95/65 - not for time - goal is Perfect catch positions in both shoulder and foot position on every rep

B. OHS - 3x5 - rest 2 min

+

30 DU

15 Power Snatches @75/55

rest 1:00

x8

+

C1. 3 Position Banded Hamstring Stretch - :30 in each position - rest :30 x3

C2. Couch Stretch - 1:00 hold - rest 1:00 x3

D.Quadruped Hip Cars - 3x3 slow controlled reps in each direction