09182017

 CROSSFIT 

A. Three position power clean up to 70% 1RMx4; rest 2 min

B. OHS, 3,3,3,3 (same as last week); rest 2 min

10 min Amrap: 

12 Hang power snatch 115/75# 

12 Burpee box jump overs 24/20

+  

10 lateral band step oversx3; rest as needed

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ENDURANCE

A. Back squat, 3,3,3,3; rest 2-3 min

B. Bent over supinated rows, 8x4; rest 2 min

+

8 min Amrap:

14 Thrusters 95/65#

12 Sit ups

10 CTB pullups

+

10 single legged bridgex3; rest as needed

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SPORT

A. High Hang Squat Snatch x1/Above the Knee Squat Snatch x1/Below the Knee Squat Snatch x1/Squat Snatch x1 - Complex x5 - rest 2 min

B. Power Snatch - 1 EMOM for 10 min - start moderate, add as needed to finish at a tough single

C. Snatch Grip DL - 3x5 - rest 2 min

D1. KBS - 3x10-15 @2/1.5 - rest :30

D2. Weighted Back Ext - 3x10-12 - rest :30

D3. Deadlift - 3x15 - rest as needed

E. Reverse Hyper - 3x12 - rest as needed - light weight, just move

+

15 min low back/hamstring mobility