07052017

CROSSFIT

(Deload week)

A1.  Double kb front rack walking lunges, 10 totalx3; rest 1 min (light loads/perfect positions)

A2.  Lateral band step overs, 8 each legx3; rest 1 min

A3.  Plank, :30 secx3; rest :30 sec *weighted if possible

+

(12 min cap)

10 OHS 55#/75# (light loads)

12 KBS (light to moderate loads/something you can do unbroken but challenging)

44 Du's

rest 1:30

x3

+

Roll out calf/achilles/bottom of feet with roller sticks or lacrosse ball

10 Single sides glute bridgesx3; rest as needed

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ENDURANCE

(Deload)

*Meet at Schenely oval or 40 min Z1 of your choice

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SPORT

A. 25 Snatch Singles @115/75 - not for time - goal is Perfect catch positions in both shoulder and foot position on every rep

B. Back Squat - 3x3 - rest 2 min

C. 1 1/4 Front Squat - 3x10 - rest 2 min

+

24 Min EMOM

1 - 40 DU

2 - 10 Thrusters @95/65

*focus on breathing mechanics/positions through both

+

3 Min AMRAP

Burpee Box Jump Overs @24/20

rest 1:30

2 Min AMRAP

BBJO

rest 1:00

1 min AMRAP

BBJO