08152017

CROSSFIT

(Week 6/testing)

A1.  Weighted plank, :30 secx4; rest :10 sec

A2. Vups, 10-12x4; rest 1 min

+

"Jerry"

Run 1 mile

Row 2k

Run 1 mile

+

:30 sec couch stretch

:30 sec spider man stretch 

Roll calf/bottom of feet

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ENDURANCE

A.M. 5k/Biathlon prep- Run 30 min for max distance 

P.M.

A. Power clean, build to a max (20 min)

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21-15-9

Deadlift 225/155

Box Jump 24/20

+

10 side lying leg raises with toes pointed inward

10 side shuffle

x3

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SPORT

A. Power Clean x1/ Split Jerk x2 - Complex x4 - rest 2 min

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28 Min EMOM

1 - 12 Alt DB Snatches @50/35

2 - 8 TTB

3 - 8 DB Power Cleans @50/35

4 - 4 Bar MU

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12 Min EMOM

1 - 70 DU

2 - 7 Bar Facing Burpee

+

20 min mobility