06052017

CROSSFIT

A. Three Position Squat Snatch

Up to 75% of 1RM x 4 complexes

rest 2 min

B.  Snatch balance, 3x3; rest 1:30 (light loads/focus on speed and positions)

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21-15-9

Power snatch 95/65#

Row for calories

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: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 75% of 5 RM; rest 2 min

B. Front Squat - 3x3; rest 1:30

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4 RFT: 

6 Push press 135/95#

6-9 CTB pull-ups (sub barbell pull-ups) 

9 Burpee box jumps 24/20" 

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Foam Roll Quads, glutes

Calf, Achilles and Quad Stretch

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