09112017

CROSSFIT  

A. Three position power clean up to 65% 1rmx4 complexes; rest 2 min

B. OHS, 3,3,3,3; rest 2 min

3 RFT: 

10 Power snatch 115/75# 

15 Box jumps 24/20

20 Sit ups  

Lateral band step overs 10 totalx3; rest 1 min

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ENDURANCE

A. Back squat, 5x5; rest 2 min

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

1 min max wall ball 10ft, 20/14

1 min max Du's  * sub singles 

1 min max burpees

rest 1 min

x3

C. Single legged bridge, 10 each legx3; rest 1 min

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SPORT

A. 5 MU/5 Bar MU - rest as needed x4

+

Every 1:30

3x6 Front Squat

3x5 Front Squat

3x4 Front Squat

3x3 Front Squat

3x2 Front Squat

same weights as last week

+

20 Min EMOM

1 - 10 BJ @24/20 (step down)

2 - 20 WB

+

20 min hip mobility