07122017

 

CROSSFIT

A. Front squat, 3x3; rest 2 min  

B. Weighted back rack step ups, 5 each legx3; rest 1:30

For time: (15 min cap) 

40 Wall ball 10ft for both

30 Cal AD

20 Box jumps 24/20

rest 1:30

x2

Foam roll quads  

Banded three way hamstring stretch

:30 sec pancake

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ENDURANCE

Row 2k

Run 1 mile

Row 1k

Run 800m

Row 500 m

Run 400 m

Roll calfs, bottoms of feet

Three way banded hamstring stretch

:30 sec couch

10 breaths in a supine twist each side

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SPORT

A. Split Jerk - 5x2 - rest as needed - heavy but perfect - video from the side

B. Push Jerk - 4x10 - rest 2 min - moderate weight focus on smooth cycling and catch position

C. Tall Split Jerk - 3x5-7 - rest as needed

- I want these like they are demonstrated at :17

https://www.youtube.com/watch?v=QWCyQBN1vDM

+

30 DU

10 Burpee Box Jump Overs @24/20

30 DU

10 Two Arm KB Power Cleans @55/35

30 DU

10 Burpees Box Jump Overs

rest as needed

x4

+

20 min shoulder mobility