01172018

CROSSFIT

A. Front Squat 5x5 - rest 2 min - increase weight from last week

+

8 RFT

9 Thrusters @95/65

35 DU

-rest 2 min b/w rounds 4 and 5

+

B1. Ankle CARs - 3x3 slow controlled reps in each directions - rest :30

B2. Alt Walking RDL - 3x10 total reps - rest :30

B3. Alt 90/90 Hip Rotations - 3x10 total reps - rest :30

B4.Squat Hold Thoracic Rotations - 3x5/side - slow and deliberate  - rest 1:00

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ENDURANCE  

Teams of two: Partner one goes then partner two starts once partner one is done each round

Row 250 m

10 Over the rower burpees

x10 (5 each person)

A1. Dumbbell side bends, 10-12x3; rest 1 min

A2.  Lateral ball throws, 12x3; rest 1 min

A3.  Bird dogs, 10-12 altx3; rest 1 min

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SPORT

A. Below The Knee Hang Power Snatch - 4x2 - rest 2 min

B. Below the Knee Hang Power Clean - 4x2 - rest 2 min

C1. Push Jerk - 5x15 - rest :30

C2. Ring Dips - 5x15 - rest :30

C3. HSPU - 5x15 - rest as needed

+

20 DB Power Cleans @50/35

20 Alt DB Front Rack Walking Lunges

20 Cal Assault Bike @100%

rest as needed

x3