071702017

CROSSFIT

(Week 2)

A.  Squat clean and jerk, 1.1.1x4; rest 20 sec/rest 2 min

B.  Clean pulls, 3x3; rest 2 min

+

5 RFT:

8 Hang power snatch 115#/75#

44 Du's

+

6 Light single sided upright rows

8 Single sided glute bridges

x3

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ENDURANCE

A1.  Weighted reverse back rack lunges, 5 each legx3; rest 1 min

A2.  Side to side weighted cossack squats, 12 totalx3; rest 1:30

  B.  Strict weighted chin ups (supinated grip), 3-4x4; rest 2 min

+

3 RFT:

15 Dumbbell thruster 45#/25#

15 Pull ups *sub ring rows

+

:30 sec half pigeon each leg

:30 sec couch stretch each leg

:30 sec pancake

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SPORT

 

A. 25 Snatch Singles @155/110 - not for time - goal is Perfect catch positions in both shoulder and foot position on every rep

B. 10 Single Power Snatches for Time @135/95 - not TnG, all in singles - rest 2:30 x3

C. Snatch Grip DL - 3x3 - rest 2 min - perfect positions

+

20 Min EMOM

1 - 7-9 DL @225/155 - alternate mixed grip

2 - 2-4 MU

*increase total reps from last week

+

21 Min EMOM

1 - 8 Alt Single Arm DB Snatches @50/35 - practice in air transitions

2 - 10 Alt DB Front Rack Lunges @50/35 - practice UB steps while not stopping at the top from rep to rep

3 - 7 CTB

+

15 min shoulder mobility