01132018

CROSSFIT

A. Push Press - 3x5 - rest 2 min

B. Weighted Chin Up - 3x5 - rest 2 min

+

4 RFT

30 Wall Balls @20 to 10/14 to 9

15 TTB

___

ENDURANCE 

(Open prep) 

A.  Snatch pullx1/Squat snatchx1; rest 1:30x5 complexes

B.  Accumulate 15-20 HSPU not for time

+

8 min AMRAP:

3 OHS 95/65# (make sure that you are hitting full depth)

3 Toes to bar

6

6

9

9 .............increase by three reps until the time runs out

— 

(Row prep) 

Row 2k for time *your warm up should take 20 min :)

A1. Hollow body hold, :10-:20 secx4; rest :20 sec

A2. Ankle taps, 16-18 altx4; rest :20 sec

A3. Lemon squeezers. 10-12x4; rest 1

min

+

(Optional upper body work)

B1.  Kneeling barbell pull ups, 5-6x4; rest 1 min *increase from last session

B2.  T raises, 8-10x4; rest 2 min

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SPORT

A. Front Squat - 5x2 - rest 2 min

+

For Time

60 Burpees

50 Pull Ups

40 BJ @24/20

30 Power Cleans @135/95

20 Cal AB

+

7 Min AMRAP

7 Power Snatches @75/55

7 BJ @24/20

+

20 min z1/mobility