08222017

CROSSFIT

(Week 7/Mixed week)

A.  Back squat, 5x5; rest 2 min

+

5 RFT:

7 Thrusters 135#/95#

9 Box jumps 30/24"

+

B.  Lateral band walks, 10 forward/10 backwardx3; rest 1 min

+

:30 sec couch stretch each side

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ENDURANCE

A.M.

Biathlon- Row 1k, Run 1 mile; rest 3-5 minx2

P.M.

A.  Back squat 5x5; rest 2 min

B.  Squat clean, 1.1.1x3; rest :15 sec/rest 2 min

+

10 min AMRAP:

20 Wall ball 10ft/9ft 20#/14#

40 Du's

10 KBS 53#/35#

+

:30 sec couch stretch

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SPORT

A. Power Clean x1/ Split Jerk x3 - Complex x4 - rest 2 min

+

28 Min EMOM

1 - 16 Alt DB Snatches @50/35

2 - 12 TTB

3 - 10 DB Power Cleans

4 - 6 Bar MU

+

12 Min EMOM

1 - 90 DU

2 - 9 Bar Facing Burpees

+

20 min mobility