08282017

 CROSSFIT 

(Week 8/deload) 

A. Three position power snatch up to 65% 1rm (top down)x4; rest 1:30

B. Snatch balancex1/OHSx2; rest 1:30x4 complexes

10 min Amrap: 

10 dumbbell power clean 55/35# 

10 dumbbell alternating lunges

10 Vups 

+  

:30 sec couch

:30 sec pancake

____

ENDURANCE 

A. Speed back squats, 3 EMOM for 8 min@40-50% 1RM

B. Bent over barbell rows, 8-10x3; rest 2 min

@70%: 

30 pullups

40 Box jumps 24/20

50 Wall ball 9ft/10ft

60 sit ups

Foam roll glutes/quads

:30 sec couch

___

SPORT

A. Squat Clean - Build to a Tough Single

+

17.5

+

20 min hips/quad/hamstring mobility