09152017

CROSSFIT

A. Deadlift 4x4; rest 2 min

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Row 800 m

20 Hang power clean 115#/75#

Row 600 m

15 Hang power clean 135/95# 

Row 400 m

10 Hang power clean 155#/105# 

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B1. Suitcase carry :30 secx4; rest :15 sec between sides/1 min

B2. Single sided glute bridge, 8x4; rest 1 min

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Supine twist

Banded three way hamstring stretch

Lacrosse ball quadratus lumborum

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ENDURANCE

OFF

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SPORT

A. For Time -Squat Snatches - 5@135/95 - 4@165 - 3@185 - 2@225 - rest 5 min - count attempts - so you only get 2 shots at 225/

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12 Min AMRAP

4 Alt DB Snatches @50/35

4 TTB

6 Alt DB Snatches

6 6 TTB

8

8…

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Flight Simulator