10022017

 (Week 5)

CROSSFIT

A. Power clean, 1.1.1x4; rest :20 sec/rest 2 min

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

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"Isabel" 

30 Snatches for time 135/95#

10 lateral band step oversx3; rest as needed

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ENDURANCE

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

B. Bent over supinated rows, 5-6x4; rest 2 min

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10 min Amrap:

50 Wall ball 10ft/9ft

20 Pull ups

40 Wall ball  

20 Pullups

30 Wall ball

20 Pullups

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A1. 10 single legged bridgex3; rest 1 min

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

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SPORT

A. Front Squat - 3x5 - rest 2 min

B. 50 alt Pistols NFT - work mobility between every 10 reps to focus on tight spots

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50 DU

10 Burpee BJ Overs @24/20

75 ft (length of back side) Sled Push AHAP to move "fast"

10 Burpee BJ Overs

50 Wall Balls

rest 2:00

x3