02122018

crossfit (deload)

A. Snatch Balance - 5x3 - rest 2 min

+

5 RNFT

10 OHS @75/55

10 Burpee BJ Overs @24/20

rest 1:30

+

B1. Hip CARs - 3x3 slow controlled reps in each direction - rest :30

B2. Squat Hold - 3x1:00 - rest 1:00

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ENDURANCE

(Mix week/Deload)

A.  Three position power clean up to 70% 1RMx4; rest 2 min (above the knee, below, floor)

B.  Push press, 3x3; rest 2 min

+

3 RFT:

12 STO 115#/75#

12 KBS 53#/35#

44 Du's

+

Banded lat stretch

:20 sec supine twist each side

10 Clam shells

x2

___

SPORT

A. Squat Snatch Technique Work - 50-70% of 1 RM - 30 Singles NFT

-take your time

-use video

B. Clean and Jerk Technique Work - 50-70% of 1 RM - 12 Singles NFT

-take your time

-use video

C1. 3 Min DB OHS Mobility Work - rest :00 x6

C2. DB OHS - 6x10 - alternate every - rest as needed

-alternate sides every set

-light weight, just utilize to reinforce good positions

-maximum depth w/ good positions

+

:30 AB @85%

:30 AB @50%

x20

+

10 min z1