06282017

 CROSSFIT

A. Hang power snatch, 3x3; rest 2 min

B. Static ring holds, :10-:20 secx4; rest 1 min

8 min AMRAP:

3 Power clean 135#/95# 

3 Toes to bar

6 Power clean 135#/95# 

6 Toes to bar

continue building by 3's until time runs out

:30 sec banded three way hamstring stretch

:20 sec supine twist each side

:30 sec half pigeon

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ENDURANCE

A. Weighted back rack step ups, 10 totalx3; rest 1:30

B. Standing dumbbell flies, 10x3; rest 1:30

For time: 

50 Burpees (full extension)

50 Wall ball 10ft for both/20#/14# 

50 Cal AD

:30 second pancake

Three way banded hamstring stretch

Banded lat stretch

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SPORT

A. Split Jerk - 1 EMOM for 12 min - build to a moderate load during the EMOM - perfect foot work and lock out

B. Split Jerk DB Strict Press - 3x10-12 - rest 2 min

+

Row 1k @ a Tough Pace

10 CTB

10 HSPU

5 Bar MU

rest as needed

x4

+

20min shoulder mobility