08092017

CROSSFIT

(Week 5)

A. Front squat, 2,2,2,2; rest 2 min  

B. Weighted back rack step ups, 5 each legx3; rest 1:30

3RFT:

35 Wall ball 20/14, 10ft for both

15-20 Burpee box jump overs 24/20

Foam roll quads  

Banded three way hamstring stretch

:30 sec pancake

___

ENDURANCE

(Teams of two)

Run 1 mile with a sandbag (one person working at a time)

Row 6k

Run 1 mile with a sandbag

+

Calf/achilles roll out/stretch

:30 sec couch

:30 sec pancake

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SPORT

A. Push Jerk x2/ Split Jerk x1 - rest 3 min - complex x4

B. Split Jerk Dips - 3x5 - rest 3 min - HEAVY - focus on movement pattern, up and down

+

10 min EMOM

3 Muscle Ups

+

60/40 Cal AD

100 ft Farmers Carry AHAP

10 TnG Power Cleans @135/95

6 Bar MU

rest as needed

x4

+

C. Single Arm DB Rows - 3x10-12 (RPE 7 perfect form) - rest 1 min b/w arms