01262018

crossfit

A. Power Clean - Build to a Tough Single

+

15 Min AMRAP

10 DL @225/155

20 Air Squats

400m Run

+

C1. Foam Roll Hamstrings/Glutes - 2x3 min - rest :30

C2. Bent Knee Walking Toe Touch - 2x20 alt steps - rest :30

C3. PVC Wood Pecker Drill - 2x15 perfect reps - rest 1 min

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ENDURANCE

OFF

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SPORT

A. Clean and Jerk - Build to a Max
+
13.5
+
ASAP after 13.5
5 min z1
5 min movement/mobility work
x2