01152018

CROSSFIT

A. Muscle Snatch x3/High Hang Squat Snatch x3 - Complex x3 - rest 1:30 - moderate loads

B. Hang Squat Snatch from Below the Knee - 3x2 - rest 2 min

+

10 Min AMRAP

10 Bar Facing Burpees

10 Power Cleans @135/95

20 Air Squats

+

C1. Standing Scratch Test Shoulder Stretch - 2x:30/side - rest :30 - use band to connect hands if necessary

C2. 90/90 Hip Rotations - 2x10/side - rest 1:30

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ENDURANCE 

 A. Back squat, 4,2,4,2; rest 2 min

B1. Bench press, 3x3; rest 1 min

B2. Barbell CTB pull ups, 8-10x3; rest 2 min

20 Thrusters 95#/65#

20 Over the bar burpees

rest 2 min

x2

Foam roll lats/thoracic

C1. 10 Band pull apartsx3; rest :30 sec

C2.  :20-:40 sec static ring or matador holdx3; rest 1 min

C3.  6-8 Bulgarian Split squatsx3; rest 1 min between sides

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SPORT

A. DB Squat Snatch x5/DB Squat Snatch OHS x5 - complex x4 - 1:30 b/w sides

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10 RFT

20 Wall balls @20 to 10/14 to 9

4 Bar MU

+

24 Min EMOM

1 - 10 OHS @95/65

1 - 7-10 CTB

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A1. Banded Victory Raises - 3x10 - rest 1:00 - very light weight

A2. 90/90 Hip rotations - 3x10 - rest 2:00