07102017

CROSSFIT

(Week 1)

A.  Squat clean and jerk, 1.1.1x3; rest 20 sec/rest 2 min

B.  Clean pulls, 3x3; rest 2 min

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3 RFT:

12 Hang squat clean 95#/65#

10 Push jerk 95/65#

8 Toes to bar

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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, 10 totalx3; rest 1:30

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

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10 Min AMRAP:

30 Wall ball 10ft for both/20#,14#

30 Pull ups

30 Wall ball

30 Burpees

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:30 sec half pigeon each leg

:30 sec couch stretch each leg

:30 sec pancake

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SPORT

A. 25 Snatch Singles @135/95 - not for time - goal is Perfect catch positions in both shoulder and foot position on every rep

B. Power Snatch - 2 TnG EMOM for 10 min - Start Moderate and build to Heavy

C. Snatch Grip DL - 3x5 - rest 2 min - perfect positions

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20 Min EMOM

1 - 5-7 DL @225 - alternate mixed grip every minute

2 - 2-4 MU

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20 Min EMOM

1 - 6 Alt Single Arm DB Snatches @50/35 - practice in air transitions

2 - 7 Pull Ups

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15 min shoulder mobility