09122017

 

CROSSFIT

Week 2

A1. :10-:20 sec Hollow body holdx4; rest :20 sec

A2. 8-12 Perfect Vupsx4; rest 1 min

+

18 min EMOM

Min 1- 6-12 burpees

Min 2- 18/14 Cal AD

Min 3- Rest 

+

B1.  Elbow on knee external rotations, 6-8x3; rest :30 sec

B2. Band pull aparts, 10x3; rest 1 min  

+

5-10 min cooldown on AD or Walk

Foam roll glutes, quads and thoracic spine

___

ENDURANCE

A. Deadlift, 4x4; rest 2 min

B. Side plank, :30-45 secx3 rest :15 sec between sides/1 min between sets

+

Run 800 m then: 

15-10-5

Power clean 155/105# 

Vups (perfect form) 

:20 sec puppy dog

:30 sec couch

:20 sec supine twist

x2

___

SPORT

A. Power Clean and Jerk - 3x1.1.1 - rest :10/2 min

B1. Clean Pull - 3x1.1.1 - rest :10

B2. Seated BJ AHAP - 3x1.1.1 - step down/2 min

+

15 Min EMOM

1- 10 Bar Facing Burpees

2- 60 DU

3- 15 DL @225/155

+

6 Min AMRAP

10 KBS @1.5/1

10 TTB