09062017

 CROSSFIT

A. Back squat, 6,6,4,4; rest 2 min

18 min Amrap: 

Run 400 m

45 Du's

25 Wall ball 30/20#, 10ft

15 Russian KBS 75/53

:30 sec couch

:30 sec puppy dog

___

ENDURANCE  

A1. Leg lowers, 8-10x3; rest :30 sec

A2. Weighted Russian twist, 12 altx3; rest 1 min

Teams of two:  (one working at a time)

100 Du's

800 m sandbag run  

200 cal AD

800 m sandbag run

100 Du's

 +

Calf/Achilles roll with barbell or stick

5 breaths in upward to downward dogx3

___

SPORT

A. Squat Snatch - 3x1.1.1 - rest :10/2 min

+

E2MOM

3x6 Front Squat

3x5 Front Squat

3x4 Front Squat

3x3 Front Squat

3x2 Front Squat

same format as OHS progression.  Start easy build so that the 4's are tough and the 2's are maximal

+

Row 500m @9 RPE

50 DU

5 Squat Cleans @225/155

rest 2:30

x4