07192017

CROSSFIT

A. Front squat, 3,1,3,1; rest 2 min  

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

For time: (12 min cap)

AD 100/80 Cals

80 Wall ball 10ft for both, 20/14

Foam roll quads  

Banded three way hamstring stretch

:30 sec pancake

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ENDURANCE

Row 50-40-30-20-10 Cals

Run 400 m between each set (4 runs total)

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A.  30-20-10 Sit ups

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Calf/achilles roll out/stretch

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SPORT

A. Split Jerk - Build to a Tough Single

B. Push Jerk 5x5 - rest as needed - work on cycling moderately heavy loads with clean/fast cycle rate

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

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30 DU

12 DB Thrusters @50/35

30 DU

12 Thrusters @95/65

30 DU

rest 1:30

x4