06122017

CROSSFIT

A. Power snatch, 2,2,1,1; rest 2 min (not tng)

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

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10 min AMRAP:

10 Power snatch 145#/105#

10 Over the bar burpees

12 Power snatch 125#/95#

10 Over the bar burpees

14 Power snatch 115#/75#

10 Over the bar burpees

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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 80% of 5 RM; rest 2 min

B. Weighted CTB pull ups, 2-3x4; rest 2 min

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8 min AMRAP:

14 Burpee pull ups

10 Front squat 135#95#

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Foam Roll Quads, glutes

Calf, Achilles and Quad Stretch

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SPORT

A. Squat Snatch w/ :03 pause in bottom x2 singles/OHS x2 - Complex x4

B. Heaving Snatch Balance - Build to a Tough Single

C. Power Snatch - 3x1.1.1 - rest :10/3 min

D. Snatch Pull - 3x3 - rest 3 min

E1. Banded OHS - 3x10 - rest 1:00

E2. Bent Over Y Raises - 3x10 - rest 1:00

F1. Waiters Carry - 50ft - rest :30 b/w sides - rest 1:00 x3

F2. Front Rack Sotts Press - 3x10 - rest 1:00 (use pvc pipe if necessary)

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20 min oh mobility work - boo-boo barbell, banded lat stretch, supinated grip OHS hold, etc