01222018

CROSSFIT

A. Squat Snatch - 3x1.1.1 - rest :10/2 min

+

5 RFT

10 OHS @95/65

7 CTB

+

B1. Hang From Bar 3x:30 - rest :30

B2. Floor Angel - 3x10 slow controlled reps

 

https://www.youtube.com/watch?v=chh8hQxAPAs

___

ENDURANCE 

 A. Back squat, 3x3; rest 2 min

B1. Bench press, 3,1,3,1; rest 1 min

B2. Barbell CTB pull ups, 6-8x4; rest 2 min

10 Unbroken thrusters ahap

10 Over the bar burpees

rest 1 min

x3

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

Move through each Round as fast as possible

75 DU

15 Bar Facing Burpees

5 Squat Snatches @135/95

4 @185/135

3 @225/155

rest 5 min

x3

+

Move through each Round as fast as possible

75 DU

15 Bar Facing Burpees

5 Squat Cleans @185/115

4 @225/145

3 @275/175

rest 5 min

x3

+

@100% Sprint

10 UB TnG Power Cleans @155/105

5 Thrusters

30/25 Cal AB

rest :15

15 OHS @45/35 - focus on breathing and relaxing while suffering

x3