09252017

(Week 4)

 

CROSSFIT

A. Three position power clean up to 75% 1RMx4; rest 2 min

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

21-15-9

Power snatch 115/75#

Bar facing burpees

+  

10 lateral band step oversx3; rest as needed

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ENDURANCE

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

B. Bent over supinated rows, 6-8x4; rest 2 min

+

3 RFT:

12 Alt dumbbell front rack lunges (moderate loads)

12 CTB pull ups

12 V ups

+

A1. 10 single legged bridgex3; rest 1 min

A2. Single sided dumbbell upright row, 6x3; rest 1 min

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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. Hang Power Snatch x1/Power Snatch x1 - 1 EMOM for 10 min - start moderate, add as needed to finish at a tough complex

C. Snatch Grip DL - 3x4 - rest 2 min

D1. KBS - 4x10-15 @2/1.5 - rest :30

D2. Weighted Back Ext - 4x10-12 - rest :30

D3. Deadlift - 4x15 - rest as needed

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

+

15 min low back/hamstring mobility