08292017

CROSSFIT

(Week 8/deload)

10 min EMOM:

Even- 10-40 Du's

Odd- 4-10 unbroken Toes to bar

+

10-15 Burpees

3 min moderate pace AD (75-80%) perceived effort

rest 3 min

x4

+

Foam roll quads, stretch calf/achilles

___

ENDURANCE

No a.m. session

A.  Three position power clean up to 65% 1RMx4; rest 1:30

B.  Weighted GHD hip extensions, 6-8x4; rest 1:30

+

3 rounds not for time:

15 russian kbs 75/53

45 du's

Run 400 m

+

supine twist

10 bridges

x2

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SPORT

A. Split Jerk - Build to a Tough Single

+

30 Bar Muscle Ups for Time

+

10 Min AMRAP

30 Power Cleans @135/95

30 BJ @30/24

30 HSPU

30 MU

+

A1. Banded Lat Stretch - 1:00/side x4 - rest 1:00

A2. Banded Front Rack Stretch - 1:00 x4 - rest 1:00

A3. Banded Front of Shoulder/Bicep Stretch - 1:00x4

A4. Puppy Dog Stretch - 1:00 x4 - rest 1:00