01102018

CROSSFIT

A. Front Squat 5x5 - rest 2 min - increase weight from last week

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For Time

100 DU

35 Thrusters @95/65

rest 2 min

50 DU

35 Thrusters @95/65

*scale down reps if you weren't here last 2 weeks

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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  

Teams of two: (switch every 30 calories)

Row 240 calories

40 Du's or 60 Singles (one person working at a time/each partner jump ropes once)

Row 180 calories

40 Du's or 60 singles

Row 120 calories

40 Du's or 60 singles

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. Below The Knee Hang Power Snatch - 3x3 - rest 2 min
B. Below the Knee Hang Power Clean - 3x3 - rest 2 min
C1. Push Jerk - 4x15 - rest :30
C2. Ring Dips - 4x15 - rest :30
C3. HSPU - 4x15 - rest as needed
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20 DB Power Cleans @50/35
20 Alt DB Front Rack Walking Lunges
20 Cal Assault Bike @100%
rest as needed
x2