07242017

CROSSFIT

(Week 3)

A.  Squat clean and jerk, 2,2,2,2; rest 2 min (not tng)

B.  Clean pulls, 3x3; rest 2 min

+

10 Power snatch 115/75#

Run 400 m@85%

rest 2 min

x3

+

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, 14 totalx3; rest 1:30

  B.  Strict weighted chin ups (supinated grip), 4-5x4; rest 2 min

+

12 Thrusters 95#/65#

2 min Max cal row

rest 2 min

x3

+

:30 sec half pigeon each leg

:30 sec couch stretch each leg

:30 sec pancake

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SPORT

 

A. 20 Snatch Singles @175/125 - not for time goal is Perfect catch positions in both shoulder and foot position on every rep

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

C. Behind the Neck Snatch Grip Push Press x3/OHS x5 - rest 2 min - complex x3

+

5 RFT

12 DL @225/155

6 Muscle Ups

+

14 Min EMOM

1 - 4 alt DB Squat Snatches - choose load so reps are perfect (movement pattern work)

2 - 5 GHD Sit Ups