07312017

CROSSFIT

(Week 4)

A.  Squat clean and jerk, 2,2,1,1; rest 2 min (not tng)

B.  Clean pulls, 3x3; rest 2 min

+

10 min Amrap:

5 Hang power snatch 115/75# 

7 OHS 115/75# 

9 Toes to bar

+

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

+

For time: 

20 Thrusters 95/65

30 Box jumps 24/20

30 Pull-ups  

20 Thrusters

+

:30 sec half pigeon each leg

:30 sec couch stretch each leg

:30 sec pancake

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SPORT

A.12-15 Squat Snatch Singles - @185-205/135- not for time goal is Perfect catch positions in both shoulder and foot position on every rep

+

9 Min EMOM

Min 1-3 - 5 Power Snatches @135/95

Min 4-6 - 3 Power Snatches @165/115

Min 7-9 - 1 Power Snatch @185/125

+

For Time

100 CTB

100 BJ @24/20

100 Burpees to 6" target

100 Cal Row