08142017

CROSSFIT

(Week 6/Testing)

A. Clean and jerk, build to a max (20 min)

+

"Isabel" (10 min cap)

+

B1. 5 OHS@33x1 tempox3( Light loads) ; rest 1 min

B2. 10 single sided glute bridgex3; rest 1 min

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ENDURANCE 

(Week 6/Testing) 

A. Max unbroken chin ups  

"Jackie" 

Row 1k

50 Thrusters@45# 

30 Pullups

+

:30 sec half pigeon each leg

:30 sec couch stretch each leg

:30 sec pancake

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SPORT

A1. Burpee Box Jump Overs @ RPE 83x10 - rest :10

A2. Squat Cleans - 3x1.1.1 - rest :10/2 min

B. Front Squat - 3x5 - rest 2 min

+

20 Min EMOM

1 - :40 Row @Open for Cal pace

2 - 10 Thrusters @95/65

+

C1. DB Split Squat - 3x10-12 - rest 1:00 RPE 7-8

C2. DB Death March - 3x10-12 - rest 1:00 RPE 7-8

C3. Seiza Sit - :30 - rest 1:00

C4. Hip CARs - 3 slow controlled reps in both directions - rest 1:00

D1. Sampson Stretch - 1:00/side - rest 1:00 x4

D2. 3 Way Banded Hamstring Stretch - :30/position - rest 1:00 x4

D3. 1/2 Pigeon - 1:00/side - rest 1:00 x4