08072017

CROSSFIT

(Week 5)

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

B.  Clean pulls, 3x3; rest 2 min

+

10 Min AMRAP:

3 Toes to bar

3 Power snatch 135#/95#

3 OHS 135#/95#

6

6

etc............

+

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), 5-6x4; rest 2 min

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For time: (10 min cap)

50 Thrusters 95#/65#

* 5 Over the bar burpees every minute

+

:30 sec half pigeon each leg

:30 sec couch stretch each leg

:30 sec pancake

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SPORT

Didn’t Do Showdown

A. Snatch - 7 Reps @80-95% 1 RM - goal is to hit really smooth lifts, think of it as "heavy technique work" - rest as needed

B. Clean and Jerk - 7 Reps @80-95% 1 RM - same as above

C. Front Squat - 3x5 - rest 2 min

+

At a fast but smooth pace (RPE 8)

10 Power Snatches @75/55

40 DU

10 Bar Facing Burpees

10 Power Snatches

40 DU

rest 1:30

x5

+

D1. :30 Hang From Rig Stretch - rest :30

D2. Cuban Press - 3x20 - rest 2 min

 

Did Showdown

A. 20 Min DB OHS Tech Work - do 3-5 min of work at a time then test both arms w/ DB OHS

B. 20-30 Typewriter Pull Ups NFT - 1 rep is moving both ways - focus on movement and feeling comfortable

B1. Single Arm Banded Lat Pull Downs - 3x10/side - rest 1:00

B2. Lying on Bench DB Pull Overs w/ Straight Arms - 3x15 - rest 1:00 - focus on full range at the shoulder with ribcage down

B3. Sking the Cats - 3x3-5 - rest 2:00

C. Hollow Body Hold :15/10 Perfect V Ups wtih Straight Legs/Hollow Body Hold :15 - rest as needed - complex x5

+

20 min z1/mobility