06092017

CROSSFIT

A.  Power clean, 1.1.1x4; rest :20 sec/rest 2 min

+

5 RFT:

7 Hang power clean 155/105#

35 Du's

+

: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. Squat Snatch x1/OHS x4 - Build to a Max in the Complex

B. Front Squat - 3x5 - rest 2 min

+

20 Min AMRAP

50 Wall Balls @20/14 to 10/9

50 Burpees to a 6" target

100 DU

100 Wall Balls

100 Burpees

200 DU

+

20 min z1

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SPORT

A. Split Jerk - Build to a Max

B. Hang Power Clean - 3x3 - rest 2 min

+

10 Min AMRAP

14 Box Jumps @24/20

12 Cal AD

10 Hang Power Cleans @95/65

+

Run 400m @85%

20 Walking Lunges at a consistent pace while focusing on breathing

20 Sit Ups

Row 500m @ a tough pace focusing on breathing

rest 3:00

x3