09052017

CROSSFIT

Week 1

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

A2. 8-12 Vupsx4; rest 1 min

7-14 burpees

AD 2 min@80% perceived effort  

rest 2 min

x4

B. Elbow on knee external rotations, 6-8x3; rest 1 min

Foam roll glutes and quads

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ENDURANCE

A. Deadlift, 5x5; rest 2 min

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

10 min Amrap: 

12 Hang power clean 115#/75# 

14 Burpee Box jumps 24/20" 

:20 sec puppy dog

:20 sec supine twist

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SPORT

A. Split Jerk - 3x1.1.1 - rest :10/2 min

B1. Push Press - 3x5 - rest :30

B2. Strict HSPU - 3x15 - rest :30

B3. HSPU - 3x15 - rest as needed

+

For Time

10,9,8…1

Strict L Sit Pull Ups

10 Burpees to a 6" target between each round

*focus on perfect L sit position

+

For Time

400m Suitcase Carry R Arm @80/55

400m Suitcase Carry L Arm @80/55