01242018

crossfit

A. Front Squat Build to a Tough Triple

+

10 RFT

9 Thrusters @95/65

35 DU

rest 2 min b/w rounds 5/6

+

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  

@ a tough pace: (one working at a time/switch every 300 m)

Row 1800 m (switch every 300

30 Box jumps 24/20"

Row 1500 m

30 Box jumps 24/20"

Row 1200 m

30 Box jumps 24/20"

Row 600 m

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. Power Clean - 3x1.1.1 - rest :10/3 min

+

10 TnG DL @225/155

rest 1 min

x10

if form breaks down, rest 5 min and then resume

+

Row 500m for time

rest 3 min

x3