01202018

CROSSFIT

A. Push Press - 3x3 - rest 2 min

B. Weighted Chin Up - 3x3 - rest 2 min

+

2 Person Teams

15 Min AMRAP

Alt Every Movement

10 TTB

10 Burpees to 45# plate

10 DB Front Rack Walking Lunges @55/35

___

ENDURANCE 

(Open prep) 

16 min emom

Even-  1 Squat snatch (moderate but repeatable loads)

Odd- 3-6 HSPU (open standards= grey mat or ab mat and 25# plates)

+

For time:

100 Du's

20 Alt dumbbell snatch 50/35#

10 Toes to bar

20 Alt dumbbell snatch 50/35#

10 Toes to bar

100 Du's

— 

(Row prep) 

Row 3 min at tough but repeatable pace

rest 2 min

x4

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, 6-8x4; rest 1 min *increase from last session

B2.  T raises, 8-10x4; rest 2 min

___

SPORT

10 Min EMOM

1 Front Squat - start moderate, finish maximal, plan to go up every round

+

20 Min EMOM

1 - 10 Thrusters @95/65

2 - 10-15 Pull Ups 

+

20 Min AMRAP

2 Person Teams

21-15-9

DB Snatches @50/35

Over the DB Lateral Burpee

Alternate after all 3 rounds are completed - follow new standards on both