01272018

CROSSFIT

A. Push Press - 4x2 - rest 2 min

B. Weighted Chin Up - 4x2 - rest 2 min

+

4 RFT

10 TTB

15 BJ @24/20

___

ENDURANCE 

(Open prep) 

A.  Squat snatchx1/OHSx2; rest 2 minx4

+

12 min AMRAP:

10 Dumbbell front rack lunges 50/35#

10 HSPU (sub dumbbell push press)

10 Power snatch 95/65#

— 

(Body comp)

4 RFT:

Row 30 Cals

12 Burpees

16 Wall ball

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, 8 repsx4; rest 1 min *increase from last session

B2.  T raises, 8-10x4; rest 2 min

___

SPORT

For Time
50 BBJO @24/20
40 Power Cleans @135/95
30 Cal AB
20 DB Snatches @80/55
+
Flight Simulator
+
2 Person Teams
For Time
21-15-9
DL @315/225
Bar Facing Burpees
15-12-9
DL
BFB
Switch Partners between pieces
+
15 min low back mobility/movement work