01292018

CROSSFIT

A. Squat Snatch - Build to a Max

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7 Min AMRAP

10 Hang Power Snatches @115/75

15 Bar Facing Burpees

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B1. Foam Roll Low Back/Hamstring/IT band - 3x1:00 - rest :30

B2. 3 Way Banded Hamstring Stretch - 3x1:00 hold in each position - rest 1:30

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ENDURANCE 

 A. Back squat, 2,2,1,1; rest 2-3 min

B. Bench press, 2,2,2,2; rest 2 min

3 RFT: (12 min cap)

12 Thrusters (same weight as last week)

12 Pull ups (sub banded)

24 Du's

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

A. Squat Snatch - 15 Singles NFT @70-80% 1 RM - Work on Positions/Technique

B. Split Jerk - 15 Single NFT @70-80% 1 RM - Work on Positions/Technique

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5 Rounds @70% NFT - take your time and just move through this piece

500m Row

10 Alt DB Squat Snatches - moderate weight with perfect good depth

10 Single Arm OH DB Lunges R Arm - moderate weight with perfect position

10 Single Arm OH DB Lunges L Arm

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20 min mobility